Paused 10" Box Squats
20 Squats, 155 lbs: 10, 7, 3
Then, every 1.5 minutes for 5 Rounds, find a 5 Rep Max for the day:
5x155, 5x165, 5x175, 5x185, 5x205 (PR)
20 Squats, 155 lbs: 12, 8
T-Bar Rows
20 Hammer Grip Pull-ups: 10, 7, 3
Then, every 1.5 minutes for 5 Rounds, find a 5 Rep Max for the day:
5x140, 5x165, 5x190, 5x90 (one arm), 5x90 (one arm)
20 Hammer Grip Pull-ups: 7, 7, 6
Time: 29:30
Assistance
Round 1:
10 Jump Squats holding a 45 lb plate
Hold at the top of a Wide Grip Pull-up as long as possible: 15 Count
40 Sit-ups
Round 2:
10 Jump Squats holding a 35 lb plate
Hold at the top of a Wide Grip Pull-up as long as possible: 20 Count
30 Sit-ups
Round 3:
10 Jump Squats holding a 25 lb plate
Hold at the top of a Wide Grip Pull-up as long as possible: 20 Count
20 Sit-ups
Round 4:
10 Jump Squats
Hold at the top of a Wide Grip Pull-up as long as possible: 12 Count
10 Sit-ups
Time: 8:00
Conditioning: Metcon
10 Rounds for Time of:
5 Pull-ups
5 Ring Dips
Time: 6:00
Comments: Knee is still hurting but I'm going to try and hit some squats anyway. If it hurts too badly I'll stop.
Squat: Definitely had some pain with these, but no more than usual. It actually seemed to get better during the worksets and got a little worse toward the end of conditioning. That was a good showing. I matched my PR for 12" Box Squats, so I'm sure that had to be a PR for 10" Box Squats.
T-Bar Rows: Started these off with two hands but all of those plates on one end of the bar made it kind've hard to work with so I switched to one arm rows after that at 90 lbs. NOTE: that does not include the weight of the bar, so the actual weight is probably somewhere around 120 or 130 lbs.
Took a little more time between sets than 1.5 minutes and there was a lot of set-up time with the barbell rows so strength went over a little. Not bad though. Glad to make it through squats at least.
Assistance: Definitely didn't get great depth on those jump squats and didn't jump that high either. The knee felt pretty good until the last set. It was somewhat sore there. Oh well. Done.
Metcon: This was substituted for 50 Muscle-ups. My upper body is smoked from being worked so hard this week while trying to stay off the knee. OK, might just take off until Saturday's run. Have a good night!