6000m row @Z1
PM
A. Back squat, build to a max for the day
B. Back squat, 1x max reps @85% of A, 30x0
+
20 sets for time:
5 unbroken CTB pull ups
+
12 sets:
:30 airdyne @90% aerobic
:30 airdyne @50%
AM
complete
PM
A. 280 (PR+10)
B. 3 reps @240
+
8:04
+
complete
Excellent day! I was not really expecting to PR my back squat, the last time I did any type of back squat I hit 235 and it felt really tough, so I went in with my expectations pretty low today. I worked up to an easy 255, then I couldn't decide if I should just jump to 275. Luckily I asked Stephen first and he told me to go to 265 then 275. I was able to hit both of those pretty easily so I went up to 280 for a 10 pound PR! Sweet. It actually didn't feel that bad, I think I could have added 5 more pounds and now I'm confident I could hit 285 another day.
The reps at 240 were ROUGH. Jesus. The 3 second descent made it even worse. The first two reps weren't terrible but the third rep was really slow out of the bottom with a rounded back. Bleck. I knew I wasn't going to get the fourth rep but I knew I was supposed to go until failure. I wasn't even close to standing up the fourth rep. This test is pretty terrible.
I was happy with my time on the 100 CTB pull ups and I think I could have done this under 8:00 if I didn't rip. All my CTB pull ups were butterfly and felt really good. It wasn't until the 16th set that I could feel my hands starting to rip so I started taking longer rest. On the 18th set I moved to a smoother bar to see if that would prevent my hands from ripping, but I tore anyways on the 19th set. I asked Stephen if I could just finish because the damage was already done. I ripped even more on the last set. I definitely could have done this under 8:00 if I wasn't so concerned about my hands. Next time I'll probably wear grips or tape. Oh well. I beat Conner so that's all that matters. KIDDING CONNER.
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| That's a deep one |
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| This is me trying to shower with that hand tear |
