2/2/2016

AM
5 sets of:
3:00 bike @high aerobic effort
:60 rest
3:00 Balza/Drew rehab pieces of choice
:60 rest

PM
A. Back squat, 2-2-1-1, build to a heavy (not max) single
+
AMRAP in 4:00
Strict pull ups, must return to dead hang each rep even if doing singles
+
Every :60 for 10 sets:
10 unbroken wall balls, 14 to 9'
+
2000m row @Z1

AM
complete

PM
A. 245-255-265-270
+
36 @146 BW 
+
complete
+
complete


Today was pretty good! I was sort of hoping for a back squat PR today since back squats have been going so well lately, but as soon as I started warming up I knew it wasn't the day for a 285 back squat. My legs were still so sore and tired from the competition. 245 and 255 went up pretty easily but 265 was tough for a single. I went to 270 and it was definitely hard. I was bummed but I knew going in there would be a strong possibility my squats would feel like shit today. NAILED IT. I'll get it next week. 

The strict pull ups were okay, I guess 36 is a decent score? Meh. I could do better. I opened with a set of 8 (classic) then went down to sets of 4, then 2-3, then singles by the end. I was trying not to take TOO much rest between sets but there definitely came a point when I had to rest for a bit so I didn't fail any. I feel like I should be able to get at least 40 on this, ten strict pull ups every minute doesn't seem out of reach. 

The wall balls were SO EASY. OMG. GUYS, THE 9 FOOT TARGET IS SO LOW. This was a real treat, thanks Stephen. I did 100 wall balls and I didn't even feel tired at the end. 

Cool-down row was great, my rowing is getting back to where it used to be. Huzzah!