150812

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  **no failed reps, be more conservative

345, 365, 385, 325, 325. No fails. Felt good. 

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Sled Sprint w/ 120# on top, 15 sec ALL OUT, rest 2-3 min x 5

Last one on my watch timed at 14.2, so I did one more (6)

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12 min EMOM

1st- 3 FSQ @ 300#

2nd- 1 L-Sit Rope Climb down & up from seated + 5 Strict CTB

Got all front squats. Was tough. 

Got 2 full rounds on rope climb part. 

3,4,5: got halfway up+3 c2b

6: legless down and up+4c2b

Dk if I should've went legless after failed 3? knew purpose was core strength, so I tried best to keep up. 

Note to self: do better!

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12 min EMOM

1st- 1 Power Clean + 4 Walking Lunges @ 245

2nd- 6” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

Complete. 

Hspu:

4+3, 1+3, 1+3, 1+3, 1+4, 2+3

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Bike 5 min Z1 Flush

Complete. 

Long day today. Got home bout 6:30, did some paperwork/ate small meal (3 eggs, white rice). Got to gym bout 7:45. 

Started last emom at 9:55. Needless to say, pretty whooped. Gonna bring rower from gym back to apartment so I can row at home, do mobility, and recover watching saints game. Ha. Been a great week of work. One day at a time.