EMOM for 5 Minutes: 3 Squat Cleans @ 70-75%
Strength:
A. Build to a 1 RM Back Squat
B. Back Squat: 6 x 3 with 81-86% of today's 1 RM Back Squat
WOD:
A. 3 Rounds:
75 Double-Unders
50 Air Squats
25 Cal Row/Airdyne
-Rest 5 Minutes-
B. EMOM for 5 Minutes: 15 Burpees to 6" target
-Rest 5 Minutes-
B. EMOM for 5 Minutes: 15 Burpees to 6" target
Back Squats: Worked up to 185#, then did my math wrong and tried 3 @ 165# and could barely get 3, think my legs are a little worn out. So, I dropped down to 155# and only had time to get in 4 sets.
ReplyDeleteOtherwise, this is a rest day for me.
EMOM for 5 minutes-Squat cleans- did 105#. Probably should have done a little more weight. These felt good.
ReplyDeleteStrength:
A. Build to a one rep max back squat did 195#, tried for 205 and couldn't get up, stuck in the bottom.
B. Did 165#, these felt good, but sure made my legs sore.
WOD: I have no idea how long this took, I accidently stopped after the first round, read it wrong. Thanks to Ernie and Robert asking what the heck I was doing resting. I probably was around 13 minutes. The airdyne is rough for me. Legs were on fire once I finished this WOD.
Did not have time for B.
EMOM: 225#. I paced these out to about 1 every 20 seconds, so it was a little more of a constant effort than all 3 at once. The last couple rounds got rough.
ReplyDeleteStrength:
A: 1RM Back squat: only got up to 345#. Not my best.
B: 300#. These felt pretty heavy after the previous 2 exercises.
WOD: 12:01
My legs were so sore that I took a lot of rest on the body squats. Broke those up into sets of 10. The DU were fine, even fatigued. The airdyne always sucks.
B: Each round finished in about 30-40 seconds. Got me breathing pretty hard.