Warmup
2 x 15 leg levers 4ct.
2 x 15 pullups
2 x 8 OH squats 45# bar
Shoulder dislocates
800m run
Workout
(1) Find Back squat 3 RM
5 reps @ 45#
3 reps @ 95#
3 reps @ 115#
3 reps @ 135#
3 reps @ 155# (roughly my 3 RM)
(2) 5 rounds for time:
3 back squats, 145#
5 burpee broad jumps
Time - 6:21
800m cooldown run
Comments: Arms were still a little sore today; triceps especially are sore from friday's workout. Squats are usually my weakest area (especially back squats) but for once today I felt solid on them. Although 155# isn't much weight I didnt feel as weak and shaky as I normally do; feel like my legs are actually getting stronger. The reps at 145# got pretty tough to get out but I think my form held well.
Planned on doing some HSPU after this but my arms are just too sore so I'm gonna give them another day off. Bottom of my right foot is a little sore/tight from the run yesterday. Tomorrow will be a fast time trial type run on the track.
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