A. Squat Clean Cluster 1.1.1 rest 20 second btwn reps rest 2 min btwn sets x5 wasn’t sure where to start so I just built…..155, 160, 165, 175, 185. Tweaked my back slightly on my 3 rep at 185. My right low back was instantly wound up. Did some lacrosse ball stuff before my the HPC emom..
B. EMOM 5 Min 3 HPC @ 155lbs I am terrible at HPC! I could make an excuse that my back was tight, but that wasn’t the case. It felt ok, I just had awful form. I will post all 5 sets, but warning that they are bad (kind of embarrassing). I don’t know how far to hinge forward or dip down and sit back more…it’s just yuck! After the EMOM, I took it down to 85lbs and worked on technique for about 30 minutes. I was frustrated.
C. Front Squat 5×2 @ 205lbs rest 2 min btwn lifts My fatigue must have started setting in or a combination of that and frustration. I hit my first 3 sets, barely. Missed the 2nd squat on both rounds 4 and 5.
AB 20 Seconds @ 100@
Rest 3 min
x6 peak wattage: 867, 816, 853, 816, 790, 816
50 ft HS Walk
5 LL Rope Climbs
10 Rope Climbs
50 Chest to Bar Pull ups
50ft HS Walk Total time: 12:33
C1. Foam Roll Lats 2 min each lat x3
C2. Foam Roll Pac 2 Min Each Pec x3
C3. Banded Scap Distractions pronation 1 min each arm x3
C4. Banded Face Pulls 10 Reps each Arm x3