1/7/2018

A. Power Clean; 2 on the 60 seconds for 10 sets (all above 235#) 
240lbs used, these felt pretty good

B. Blood Flow Resitricted Back Squats; build to a heavy set of 6 (try to get at least 2-3 working sets) (occlude legs with wraps @ 70% tension) 
Built to 275lbs

C. Back Squat; 6 reps x 3 sets @ heaviest weight from "B"; rest 2min
275lbs

My left knee is a little sore from B and C, but not as bad as previous weeks

Blood Flow Restriction Work: 
Using Wraps to occlude both legs at high hip: 
30 Seconds Sled Push @ gridning pace 
I did not have room to use the sled, so I used an echo bike (legs only) for 30 seconds
rest 30 seconds 
AMRAP Wall Balls in 60 seconds 
rest 1min 
x4
Set 1 - 150ish watt average, 25 wall balls
Set 2 - 150ish average, 23 wall balls
Set 3 - 160ish average, 21 wall balls
Set 4 - 160ish average, 23 wall balls

rest 3min (take wraps off) 

For Time: 
60 Wall Balls @ 20# 
50 Walking Lunge Steps 
40 Box Step Overs (holding wall ball) @ 24" 
7:11
30/15/15 on the wall balls. I had to weave around a bunch of people and equipment for the lunges, so that ate up a little more time than anticipated. The worst part of the box stepovers was that my arms started cramping from holding the wall ball.