went to bed last night a little stiff. legs definitely burnt from the work.
woke up to heavy back squats! sweet!!
baseline
turkish get-ups
2x45# r&l
2x55# r&l
1x65# r&l
work capacity
run 1 mile
10 rounds
5 pull ups
10 push ups
15 squats
run 800m
30- 115# clean and jerk
run 400m
25- burpees
awesome work capacity today!
foot felt pretty solid on the run. little tender but stretched out and got going.
mile pace was 8:00
10 round of cindy went by fast and solid. all reps unbroken with basically no rest between rounds
800m pace was 7:40
30 clean and jerk at 115. these were power clean and jerks. 10-5-5-5-5 definitely a smoker but solid
400m was 7:00 pace
25 burpees unbroken.
32:00
what a beast! lost a little time setting up and tearing down the bar for the C&J's. but moved thru pretty quick otherwise. good solid pace.
Strength
Back Squat
10x45
10x135
8x185
6x225
5x255
3x275
3x295- failed got 1
stopped here. should have gone 275-285-295. the jump to 295 was big and i lost it in the bottom. had to strip the bar to re rack so i just figured that was as heavy as i would get today. legs are smoked!
stamina
15- 245# back squats 10/5
these were heavy but good deep solid reps. didn't have time for the rest of this so just banged out the squats.
plyo
yoga
foam roll
legs were smashed by the leg. awesome.
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