Training:
A1. Front Squat @ 30X0; 2-3 x 7; rest 10 sec (3-4 belly breaths)
3 x 245-250-255-260-265-270-275
A2. Back Squat @ 30X0; AMRAP x 7; rest 2 min
10 x 245-250-255-260-265-270-275
A3. L-Pull-ups @ 31X1; rest 3 min
5-5-5-5-5-5-5
B. Hang Squat Clean - Build quickly on the minute to a heavy single with perfect form
95-135-155-175-195-205-215-225-235-245
C1. Mixed Grip Chin-ups @ 30X0; 4 x 4
as Rx'd
C2. CTB Chin-ups - 10 AFAP x 4; rest 2 min
10, 10, 10, 5-3-2*
Notes:
A1-A3 ended up being a pretty solid workout. I DID NOT stick to the cadence. I wanted to push the loads and reps a little more this time around. I felt like I could have hit 20 at 275 on BS if I wanted to. FS felt good up through 275 and I thought about pushing to 280-285, but I had already been there waayy too long and had more to do. That and I wanted to be able to walk later.
L-pull-ups weren't bad at all. Hang SC was a little lack luster. I was smoked from the FS/BS so all things considered I guess it wasn't bad. 245 seems to be my sticking point for now. I dropped off the bar on the 4th set of my CTB pull-ups due to my hands feeling like I was about to tear a callous. I had it in the tank to hit 10 reps, but tearing a callous is just not an option at this stage of my life.
PM Workout with the Fam
A1. DL - 3-3-3+
285-315-355 (10)
A2. Push-Press - 3-3-3+
135-150-165
B1. Goblet Squats - 3 x 10 @ 53#
B2. GHD - 3 x 10 @ 25#
B3. 3 Position Band Circuit - 3 x 10 at each Position
C. Jump Rope - 4-5 x 50 skips
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