Back Squat, Front Squat and Overhead Squat, Run Training

Friday 1-31 OPT Day 112:

TRAINING:

A. Back Squat - 3 x 3 @ 80%; rest 90 sec
B. Front Squat - 3 x 3 @ 80%; rest 90 sec
C. Overhead Squat - 3 x 3 @ 80%; rest 90 sec
rest as needed

Training Outcome/Notes:
A. 300-300-300
B. 265-265-265
C. 220-225-230

Felt good today. I like these types of WODs. They provide opportunity for focus on form and control. I was really surprised at how easy the OHS felt. 220# is 80% of 275# and I thought it might have been a stretch after doing the BS and FS, but I felt really solid and the weight felt light. I upped it a bit each set. Probably could have made 10# jumps, but I feel good about today's work.

PM WOD after school:
TRAINING:
10 min dynamic hip warm up
+
Run training:
5 min @ easy pace
then...
6 sets:
3 min work @ 90% max HR from this day
3 min recovery @ 70% max HR from this day
then...
5 min run @ easy pace