@ 4:15pm
a) EMOTM x 5 sets- row 200m
completed. kept the rows between 1:45 and 1:55 pace. should have started out a bit slower and built it. this was just used to get the legs and lungs firing a bit.
b) 3x8 back squats (same weight as last week) (rest 1:30)
295, 315, 330. felt strong. legs were a little tired, but hit these sets comfortably.
c) 3x1 back squats (80-90%) (rest 1:30)
375, 395, 415. again, felt strong. no problems with these weights.
d) 12:00 amrap
12 wall balls 25#
9 ring dips
6 burpee box jumps 24"
6 rounds + 7 ring dips. tough go. shoulders and legs were a little tired from previous days, but tried to keep pushing through. need to continue to focus on pushing through the middle rounds of these amraps, that is where I fall off a bit. finished out the 7th round after the clock went off.
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