was what i thought when i saw heavy back squats on the board...oh well i just do work here. and im just bitching because my back is feeling crazy tight and sore.
Warmup
Samson Stretch
Back ext x 10
Reverse Hyper x 20
Bottom of squat hold 10sec
Empty bar squat
5x 135
5x 185
3x 225
4 rounds for reps and time
max reps Backsquat 80% (i used 225 more like 70-75%)
max reps pushpress/jerk 45lb DBs
2x rope climb (rx was a sledpush, subbed due to ankle injury)
reps - 70 (about 5 squats a set, not counting rope climbs)
time - 9:47 i think
then athletes choice
3 rounds
9-SDHP @ 115lb
6-clapping pushups
3-muscle ups
time 8:54 ......that last muscle up took a while, dammit.
Diet- been on point.
This week has been what ive needed. Been focused, keeping diet clean, getting rest, doing mobility work, and pushing hard. I need to keep this up. The numbers in each wod don't reflect the overall tide i feel, which is one of sustained high intensity work. since moving ive noticed several factors that have weighed me down: decreased mobility from sitting so much, lack of sunlight, sloppiness on the weekends. this week ive been able to clean up the first two, and the third is going to get tested starting now.
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