6/6/2016

A. 1 &1/4 front squat, 3-3-3-3; 2:30 rest
B. Weighted false-grip strict pull ups, 3x3-4, 21x1- no pause @top this week; 2:00 rest
C. Toes to bar, 7x5 unbroken, begin a set every :30
+
For time:
400m run
21 squat cleans, 85
15 squat cleans, 105
9 squat cleans, 125
+
Crossover Symmetry recovery

A. 165-175-185-195
B. BW-5-10(3)
C. complete
+
9:01
subbed .5 miles on assault bike instead of run
+
complete


Front squats were good until the last set, 195 was tough today. 

Toes to bar are definitely getting better, these weren't bad at all. 

The workout was rough. I am still having some weird knee stuff and it mostly just gets aggravated when I run so I subbed assault bike instead. I went out a little too hot at first and Stephen had to tell me to slow it down (classic). The squat cleans felt terrible. My plan was to go 7/7/7 for 85, 5/5/5 for 105 and then singles for 125. I was able to do one set of seven at 85 and then had to switch to five, four, three, etc. I think I did a few sets of three at 105 and then singles after that. I did all singles for 125 and the last few reps felt like garbage (and I'm sure they looked like garbage too). I could tell my back was rounding. My lower back just blows up on workouts like this where I have to do a lot of light reps and I don't take a lot of time to properly set up. My time was way too slow on this and I was disappointed with how heavy the cleans felt. I should be better at things like this, I was having 16.2 flashbacks. This is the kind of stuff I need to be doing though, so keep it coming.