More Super Squats

I went golfing this morning and then went in to open gym at about 5:30pm.

Warm-up

5-10 minutes of DU work. I got a streak of 65 and some others over 40.

Strength

Back Squats

Warmed up with 45#, 135#, and 185# for 5 reps each. Last week I did 225# for a set of 20 and originally was just going to try 230# this week, but figured I might as well make it tough so went for 235#. It actually felt easier than last week and I didn’t get that pass-out feeling. Maybe I can try 245# next week!

Pullovers

I did 3 sets of 20 with a 60# DB and they were tough.

WOD

Row 5k

Kept a consistent pace at 20s/m and right around 2:05-2:10 per 500m. Finished in 21:13.8 by upping the pace a bit in the last 1,000m. Good aerobic work heading into the weekend and the competition on Sunday.