Squat/Variation
Work up to a 7 Rep Max for the day.
7x135, 7x165, 7x185, 7x205, 7x225
Deadlift/Variation (Power Clean)
Work up to a 3 Rep Max for the day.
3x75, 3x95, 3x115, 3x135
Then, one set of Squats at 40% for max reps: 30x135
Then, one set of Clean Pulls at 185 lbs for max reps: 10
Time: 27:30
Assistance
4 Rounds:
16 Box Jumps, 24"
16 KB Swings, 40 lb Dumbbell
16 V-ups
Time: 11:25
Conditioning: Interval Burpees
20 Burpees Fast: 1:11
20 Burpees Slow: 1:57
20 Burpees Fast: 1:13
20 Burpees Slow: 2:09
*Rest one minute between sets.
Comments: Had the thought of starting with a deload week, but since I'm auto-programming, decided to just get back into it. We'll see how it goes.
Squats: Legs felt super fresh for these. I was feeling the lack of conditioning more than anything. Huffing and puffing on the later reps. Solid sets. My 7RM is 235 so very pleased here. Almost puked during that burnout set.
Power Cleans: My form on these is terrible. I just suck at landing in the front rack position. I stopped at 135.
Assistance: Man, that was so much worse than it looked on paper...
Burpees: Boy did I miss doing these... Another close call on the puking.
Well, you've gotta love that first workout back after some time off. Glad it's over. Planning to do a metcon tomorrow. Hope you all have a great Independence Day!