A. Speed back squat 3 reps x16 sets (rest 45 seconds bw sets) @60% 1rm
B. Power clean; 2 reps on the minute for 10 min @83% 1rm
C. 5 sets of 30 unbroken wall balls for time
A. 140# - all felt easy!
Sets 1-3: http://www.youtube.com/watch?v=TqT5mAfN0W0&feature=share&list=ULTqT5mAfN0W0
Sets 14-16: http://www.youtube.com/watch?v=8xtmQiHbyKQ&feature=share&list=UL8xtmQiHbyKQ
B. 150# - felt good actually! Better than usual at least. Didn't feel like I was close to failing any reps!
http://youtu.be/o9CvcG7ZdEI
C. 9:30 - each set of 30 wall balls took about 53-55sec rest between sets were as follows:
1st&2nd set :45 approx.
2nd &3rd set 1:00
3rd&4th set 1:30 - jumping with the ball on last 2
4&5th set 1:45 - jumping with the ball on last 8
- this was way more painful for me than actually doing Karen, shoulders were really on fire after rd 3.
Felt great going into today's session!
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