Yesterday I woke up feeling beat from Monday through Wednesday, but was feeling pretty good by noon. I thought about doing some active recovery but decided to make it a complete rest day after three heavy and tough days on the back. Glad I did with more back squats today.
Warm-up
- 1:00 Row
- 15 Air Squats
- 1:00 Row
- 10/10 Spiderman Stretch
- 1:00 Row
- 50 Double Unders
Strength
Back Squat
- 10×45#
- 6×115
- 3×165
- 3×205
- 3×235
- 7x3x255
When I got to 205 pounds I could tell my legs didn’t have it today. Been a brutal week of workouts and lifting. It was programmed for 85%, which would have been about 275 based on what I’ve been lifting. The 255 was plenty for today. Live to lift another day!
Conditioning
10 Rounds
- 25 Double Unders
- 5 Burpees
- 1 Legless Rope Climb (13′)
Good thing these were legless because my legs wouldn’t have provided much help. I tripped up a dub before the first rep in a round (maybe 6?) and missed once after 17 in the 7th or 8th. Burpees were deliberately paced to allow me to get right on the rope. Finished in 9:12. That was a fun one!
