Box Squat, 12"
Work up to 3(5x70%): 5x135, 155, 185, 3(5x205)
Hang Power Clean
Work up to a 2 Rep Max for the day: 2x95, 115, 135, 155
Time: 17:00
Assistance
4 Rounds:
20 Air Squats
10 Sumo Deadlift High Pulls, 95 lbs
10 Knees to Elbows
Time: 7:50
Conditioning: Sprints
EMOM for 8 Minutes, 10 Burpees Fast.
Splits: 27, 26, 26, 27, 26, 27, 27, 28
Comments: Skipping Deadlifts this week because my back is still sore and I have a long week coming up.
Box Squat: These felt pretty good. Legs were a little sore from the run yesterday, but the knee pain has returned to normal levels.
My current 5RM on these is 225, so that was a good showing.
HPC: Nothing special here. A more back friendly sub for DLs.
Assistance: These were good sets. Nothing fancy.
Burpee Sprints: Good and consistent. The assistance work got the sweat going and by the end of the burpees I was dripping sweat out in the 35 degree garage.
OK, last week of work for me this year and it is going to be a crazy one. I'll hit some OHP and Bench at some point when I can get to it. Have a good day!