Felt good in the morning, biceps & legs were still sore from the weekend, but overall I was feeling pretty good.
A. Squat Clean – 3,3,2,2,1; rest 3min (not TnG)
Nothing major to report here. I missed a couple reps on my first set of 255 because I was a little forward in the catch and had trouble standing them up. The second double of 255 was fine though and the 265 went up pretty easy. Videos below:
255(3 attempts, 1 made rep):
B. HB Back Squat – 4,4,4,2,2; rest 3:30 (heavy across)
These were pretty good, although I struggled when I jumped from 325 to 345 for the first set of 2, I only made 1 and it was rough! I went with 315 for the last set of 2 because I was really feeling it in my legs and I tried 335 and missed the first rep. Video below:
345(1 rep made):
C. KB 2arm Front Squat – 5 x AMRAP UB @ 62# ea hand; rest 3min
I’ve never done these before and I think I cheated a little in the first set because I had them more on my shoulders than in front of me. I got 26 reps that way. I didn’t do another set because I still burned my legs out. The other rounds I did them correctly and got 16 reps for 3 rounds and 1 round of 14 reps. These were pretty dirty.
D. Pendlay Row – 4 x 8; rest 90sec (heavy across)
I’ve never done these before either, but they went well. I hit 1 set at 135 and the other 3 sets at 155. Video below:
Set 1 (135#):
Odd – 30sec Row @ hard aerobic effort
Even – 200m Run @ hard aerobic effort
This was interesting, my quads were pretty tight during the run, but I was getting some good work for my lungs. I rowed about 1,500m & I was running the 200m in about 45 seconds each round.