150805

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 5, 4, 3, 7, 7, rest 2-3 min b/w sets

5@345

4@375

Set of 3: 1@405, 2@390, fails. 

7@335

5@335 failed in bottom of 6. 

+

Sled Sprint w/ 120# on top, 15 sec ALL OUT, rest 2-3 min x 4

Complete 

+

12 min EMOM

1st- 4 FSQ @ 80%*

2nd- 1 L-Sit Rope Climb down & up from seated

Tried 340 (80% of 425) and failed first rep. So I lowered it to 319. (75%). Could not get all 4. Mashed potatoes. 

1st: 3+1. 2nd: 2+1 

3rd-6th: 2.  

Got all rope climbs. 

+

12 min EMOM

1st- 1 Power Clean + 6 Walking Lunges @ 225

2nd- 10” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Hspu: 

1st: 2(3rd one was falling off wall, so I didn't count it) +4 kipping

2nd: started failing strict right way, attempted 2, then did 1 kipping 

3rd: 3 kipping

4th: 1 failed strict+ 2 kipping

5th: 2 kipping 

6th: 3 kipping 

Last set felt most solid. Go figure. 

+

Bike 5 min Z1 Flush

Complete. 

This was a helluva day. Lot of work left to be done, but I can honestly say I'm feeling like myself again.