Today was a great workout. I was happy to do some heavy-ish cleaning. After the shitty metcons on Monday and Tuesday toady was a nice change. It was EXTREMELY difficult, but there was no limiting factor (monday - overhead lunges, tuesday - strict HSPU) ... today I was just able to go really hard and push myself way outside my comfort zone. It was awesome, what it's all about. Excited to rest up and hit it hard come Friday and Saturday!
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat (went off of 370# ... PR = 385# ... strength is coming back, felt solid)
*Set 1 – 2 reps @ 65% (245#)
*Set 2 – 2 reps @ 70% (265#)
*Set 3 – 2 reps @ 75% (275#)
*Set 4 – 1 rep @ 80% (295#)
*Set 5 – 1 rep @ 85% (325#)
*Set 6 – 1 rep @ 90% (335#)
-Complete, good stuff.
B.
Every 2 minutes, for 24 minutes (12 sets):
Clean x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 85-90, 90, 90-95, 95-98, 101, 101+
-Was working off of 305# (PR = 325#) ... felt solid on everything. Knees came in a bit on the last rep at 295#. Percentages went from 165# to 295# for the last few reps ... didn't go over 95%. I'm obviously not going to randomly PR after not squat cleaning for months, but I was glad to work up to a heavy-ish single at 295# instead of not being able to clean at all.
C.
TEN rounds for time of:
15 Unbroken Wall Ball Shots (30/20 lbs)
10 Toes to Bar
10 Burpee Box Jump-Overs (24″/20″)
-25:01. This was tough, I ended up doing an 11th round and finished that in 27:29. This was an accident, but whatever. Really hard metcon, was happy to push it. We did this as an EMOM a few weeks ago and I was using a 20# ball. I was really happy to be able to finish this Rx with the 30# today. Great stuff, huge effort. I felt really fit, such a great feeling.
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