Ugh. After travelling thursday, friday, was expecting to be back at BCF on Saturday morning, but was hit by either food poisoning or a nasty virus. Either way, was out of commission all Saturday and Sunday. Back at it Monday morning, 6lbs lighter and feeling somewhat weaker (frustrating, as it's PR week).
WARM
std warmup
20 wallball 20#
MAIN
A. Work to a 5RM backsquat
I went to 185#. (My 1rm is 245)
B. 4 sets of (@ 70% above weight = 125#)
{
clean & jerk bar from the floor
30s max reps back squat
}
Reps: 11, 12, 12, 11 = 46 total
I added:
C. 2x3 strict pullups
D. Update: run 4.97km in 27:00 (pace of 5:26 min/km)
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