Solid workout today... currently off work so I was able to crunch my powerlifting workout around a CF class ... got in my squats before the class, did the class and then quickly hit the accessory work... didn't have much left in my legs after the class, so took it easier there, but overall got a really good workout out of this and felt fit throughout.
A.
Back Squat
3 sets x 4 reps (380 last week)
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.
-390# (10# over last week)
B.
Every 2 for 10 (5 sets) of:
3 Hang Squat Clean, starting at 60% (185#) and increasing to a heavy for the day
-185#, 185#, 205#, 225#, 240#
C.
EMOM 10:
Min 1 - 5 Front Squats (77-82% of today's heavy) = 195# (82% of 240#)
Min 2 - 5-7 Ring Muscle-ups
-Complete, this was fun and a nice challenge, hit 7 unbroken ring MU a set and the sets of 5 FS at 195# were comfortable ... fun training.
D.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-Complete, 2x6 ... rough after part A/B/C
E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-135# for 2x10
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.
-315# for 2x10
G.
Single Leg RDLs
2 sets x 10-15 reps
-53# for 2x10/leg
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