7/25/2021

A. Squat Clean; 1.1.1.1 x 5 sets; rest 20 sec; rest 2-3min (building to a max cluster set)

185x2 sets, 205x2 sets, 225x1 set

I was moving a little slow this morning and the weights felt a lot heavier than they looked

B. Front Squat @ 21X1: 3 reps x 5 sets; rest 2-3 min - Start at heaviest set from last week & build to 3RM for the day sticking to tempo

I built to 245, also not feeling very strong this morning

C. Double KB Front Rack Walking Lunges: 100ft x 2 sets; rest 3 min bw sets
Done, used 20kg KBs

D1. FLR on rings in full external rotation; 30 seconds x2; rest 2 min
D2. Bent arm 90 degree isometric rope hang; 30 seconds x2; rest 2 min

D1 and D2 done


PM
Squat Volume Building:
30 Cal Bike @ 10 Damper
30 Front Squats @ 95# (goal is as close to UB as possible)
rest 2min
30 Cal Bike
30 BS @ 95#
rest 4min
x2 total sets

Set 1) 8:19 total time - 2:54 for the first part (1200 cals/hr, UB FS), 3:19 for the second (1100 cals/hr, UB BS)

Set 2) 9:37 total time - 3:37 for the first part (1100 cals/hr, 20/10 FS), 3:36 (1100 cals/hr, UB BS)