A- Squat- 20/ 10/ 10- keep same weight all sets; heavier than last week 2:30 rest 285, 285, 285(9)
B- Press- 12/ 10/ 10/ 8/ 8 2:30 rest 120, 135, 145, 145, 150
C- Bench Press x5 55% EMOM x10- bar speed Complete @ 175, unbroken/fast
+
5 RFT with 155lb
12 OHS
9 Back Squat
6 Shoulder to Overhead
21:26
+
tabata situps 21 or 22 every set, so low score would be 21
Notes: Squats were rediculously tough today. 285 felt heavy from the begining, got through it but lots of breathing. Almost failed the 9th rep on the 2nd set of 10 so left it there. Press felt a little better than normal today, was able to go up more than usual. Bench was easy, even after all the pressing which is a good sign. Going to do the metcon tonight with the class. Metcon was BRUTAL. First round unbroken in about 2:00 then wayyy downhill after that. Finished 3rd round at 11:30 then 4th round at 16:00 and last round at 21:26. Overhead squat hurt my wrists much more than normal today, had to do it in 2-3 sets each round but first. Hips were fried. Low back got really tight on the back squats after 2nd round. After all the strength earlier i'm not surprised.
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