Strength work, strength work, strength work.
I know it'll pay dividends later, but man, I'm gonna need a break soon.
Cleans: weight(power clean reps /full clean reps)
65% (3/1) 70% (3/1) 75%(2/2) 80%(2/1) 80%(2/1) 80%(2/1)
did 95#, 115#, 125#, 130#, 130#, 130#
Back Squats
3 sets of 8 @ 60%, 65%, 70% of 1 rep max fast, no pausing, up / down each rep unbroken.
my
best recorded back squat is 205#, but I've done 205# in the front
squat, which was a 20# PR, and I my new dead lift is a 20# PR, so I used
225# as my 1 rep max to do the math:
Did: 135#, 145# (rounded down from 147), 160# (rounded up from 157)
Tough, but I did it
WOD was insidious.
10 rounds (13 min cap)
10 wall balls (did 14# which is women's Rx, or mens' blue)
10 ball slams 16# Rx.
Probably could've managed a 20# med ball, but after those squats I wanted to save my back. Finished in 11:50.
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