Sunday, August 18, 2013

8th & I

Squat 1 x 8 @ 65%; 1 x 8 @ 70%; 1 x 6 @ 80%; 1 x 6 @ 85%

200; 215; 245; 260

Front squat 1 x 5 @ 60%; 1 x 5 @ 70%; 1 x 5 @ 75%; 1 x 5 @ 80%

160; 185; 200; 210

4 rounds of:

20 wall ball shots
10 T2B
5 power cleans (135)
Rest 2 minutes

Notes:  Another quality session.  Giving myself a full 3 minutes of rest now between squat sets, and it was much better.  It's not so much the legs that need the extra minute, but moreso the heart rate.  It takes a little while to recover from high-rep set of squats.  The numbers are starting to creep upwards.  I've never squatted a weight as heavy as 260 for more than 2 or 3 reps.  I had to dig really deep on that set, but not quite as deep as I had to dig last week on the set of 8 at 245.  It's almost like front squats are an afterthought on this program, but these sets were no joke either.  The set of 5 at 210 after all of the other squatting was very intense.  It's just not quite intense mentally as the back squatting.  The metcon was absolutely perfect for 3 rounds.  I cruised through the wall balls, T2B, and power cleans unbroken.  Unfortunately, my abs and grip broke down on the final round and I had to resort to "swinging singles" on T2B and I had to drop each power clean from the top due to grip fatigue.  Lots of bar work over the past few days has left my arms a bit "hot."  Had planned some "burpee jogging" for this afternoon, but I think it's best to just rest and get ready to hit the rowing machine hard tomorrow.