Fish Fry-day

My traps have never been as sore as they are today from all of the hang cleans. I must have been shrugging the shit out of that bar.

Was planning to make today a rest day, but after going to a fish fry for lunch and having a few beers, I figured I’d better pay a little, so I went to open gym.

Tempo (3-5-X-1) Front Squats

• 5×45#
• 2×115#
• 2×155#
• 2×175#
• 2×205#
• 2×215#
• 2×225#
• 1×235#
• 1×245#

I really suck at these, but that tempo is pretty rough. I’ll squat something heavy tomorrow.

Sled Drag

I put 95# on the 25# sled. Went about 0.75 miles in 15:25 according to RunKeeper. It was 3 wide laps in each direction around the parking lot.

Mobility

I grabbed a 35# KB and did 2 rounds of 1:00 hold with each arm, while laying on the ground. For the second round I grabbed a couple of 45# plates and butterflied out my legs with the weight on top to help open up my hips.