@ 10:00am
a) 3x8 back squats (heavy) (rest 1:30)
295, 315, 330. felt pretty strong here. not working up to close to a max, just wanted to get some heavy squats in over some higher reps.
b) 3x1 back squats (85-95%) (rest 1:30)
395, 415, 430. didn't struggle too much on any of these. 430 wasn't the fastest rep in the world but wasn't anywhere close to failing it (was a consistent stand up).
c) 30 power cleans 225#
3:30. went 6 ub right away, then all singles. tried to go quickly from rep 29 to rep 30, and my left foot slipped on a wet spot in the garage and I fell backwards (what happens when you let technique stumble just once!). got back up and hit the 30th rep. set me back :10-:11, but still :58 faster than when I did it in September.
@ 3:00pm
50 double unders
40 overhead squats (115#)
30 chest to bar pull ups
20 parallette handstand push ups (10" deficit)
10 man makers (40#)
12:10. had a good 4:00 warm up on the rower and airdyne, then hit some mobility before warming up the movements. solid workout. hit the double unders ub, 30/10 on the ohs to preserve the shoulders a bit, 3x10 on chest to bars (break between sets may have been a bit too long), then just randomness on the parallettes to try to get through the 20, then ub on man makers at a pretty quick pace. lungs and legs felt good, the handstand push ups were just real tough. overall, good day.
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