Squat
Work up to a 4 Rep Max for the day.
8x135, 4x185, 4x210, 4x230, 4x250, 4x270 (PR 4RM)
Power Snatch
Work up to a 2 Rep Max for the day.
2x65, 2x95, 2x105, 2x115
Then, one set of Squats at 50% for max reps: 20x155
Then, one set of Snatch Pulls at 110% of Snatch 1RM for max reps: 15x135
Time: 40:00
Assistance
4 Rounds:
8 Squats, 155 lbs
8 Ground to Overheads, 95 lbs
15 V-ups
Time: 11:59
Conditioning: Interval Burpees
25 Burpees Slow: 2:25
25 Burpees Fast: 1:41
25 Burpees Fast: 1:49
25 Burpees Slow: 3:05
*Rest 1:30 between sets.
Comments: Man, it has been nice getting this one in on Sundays. Nothing like squats on Monday night after an 11 hour day in your 97 degree garage... Knees have been sore too. Oh well, time to shut up and get to it.
Squats: Happy with a PR there! Definitely wasn't expecting that today. The depth could have been deeper on the last rep. It was borderline, but I'll count it. Definitely some back recovery on the last two reps as well.
Power Snatches: Nothing spectacular here. Form wasn't that good. I went all out on squats so I kind've lost motivation and focus after that.
Burnout Sets: Was getting pretty smoked by the heat and heavy squat sets by this time. Mediocre sets.
Assistance: This was pretty brutal. The G2OHs were more of a muscle clean and OH Press.
Burpees: Sure, why not... These S U C K ED .
Well, glad that one is done. Just a metcon tomorrow. Hope you all have a great night!