A. back squat – 3 x 3 @ 90% 1RM; rest 2 min
B. emom – 12mins
odd – KBS 2pd russian x 10
even – MU x 3
+
30sec DU
rest 30sec
30sec wall ball 20# 10′ target
rest 30sec
30sec PC 115#
rest 30sec
30sec Row cals
rest 2mins x 3 all at 80% effort
+
Row 3k easy pace
285# – Failed 3rd rep of 2nd set on Back squat – terminated remaining set. I saw this coming a mile away today. CNS is down from last week and everything felt really heavy warming up.
Emom – no prob, felt great
30 sec:
Du’s 48,52,53
WB 15,15,16
PC 7,8,11
Row 11,12,12
This was interesting. I think the 30 sec time frame is somewhat limiting on DU’s and WB’s. I can go unbroken the whole time and still feel like I’m 80% or less. I could go slightly faster on DU’s, but not that much. PC and Row are no problem to find %’s (and easy to go higher or lower).
3K: 13:10.5 – felt great.
Overall feeling pretty good today. Still a little lingering junk from last week. Give me 90% again next week on BS, I’ll hit it.
davidmweaver 