Friday beatdown!! Put in a lot of work today and moved a lot of weight. By the end I was feeling pretty well crushed but in a good way.
A. Front Squat: Work to heavy single
- 245#, 260# (10# PR!!!), 265# (f)
- So psyched to beat my old PR of 250. The last time I did a 1RM I barely got 250 and needed 2 attempts to get it. 260 went up fairly easy today and I know I can get 265 next time. I remember putting down 275 as a Front Squat goal. Getting damn close!
B1. Front Squat @ 80% x 2 reps x 10 sets, rest 1:00
- Worked with 205 straight across
B2. Weighted Pronated Pull-Up Cluster 1.1.1 x 10 sets, rest 1:00
- First 5 sets @ 53# KB, Last 5 @ 58# (1KB + 5# plate)
C1. Barbell Step-Ups @ 11x0, 8-10 each leg x 3 sets, rest 1:30
- These were brutal today. Did 8 reps each round with 95,105,115
C2. DB Bent Row X 30x0, 6-8 reps x 3 sets, rest 1:30
- 8 reps each round, 55,60, 60
D. Barbell Front Rack Walking Lunge @ 11x0, 4 ea. leg x 3 sets, rest 2:00
- 155,165,165. Not that heavy but these felt plenty tough today.
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