9/4 - 9/5

4-Sep
AM
A. Squat clean; build to a 2rm tng

https://youtu.be/fN05tYAn4OQ

185! Super happy about this! Its just 10# under my 1rep. I went for 195 just for the heck of it and cleaned it but caught it a little forward to i had to fight a littler harder to stand up with it and decided to just not go for the 2nd. I would have had to pause for a bit at the top. But 185 felt pretty good! I felt pretty fast coming up out of the bottom and felt like i caught it well.



B. Front squat with chains; 5, 5, 5, 3, 3, 3; rest 3 min

115, 125, 135, 145, 155, 155 - Starting to like these! I feel like they are helping my front squats a lot and getting stronger coming up with it.

C. Rear foot elevated single arm OH split squats; 10 reps x5/side;
rest 1 min bw sides

10# weights on these. They burn so good lol

D. Single leg good mornings; 10-12x5; rest 1 min bw sides
Getting a little more comfortable with these but they are still tough and still using the pvc pipe

+
locomotion work 15-20 min

PM
For time:
21-15-9
DEadlift 205#
OHS 105#

7:36
I did this with Shereen so it pushed me and was fun. I felt pretty solid on it. I kept moving for the most part. It did get super hot and humid and halfway through i felt like i was breathing through a straw because the air was so thick. But I actually did all my DL in singles and surprisingly  the 21 were only about :10 slower than my 21 for the DL/BJ workout when i did 8-7-6. I was able to go straight into the OHS and do 12-9. I did 9-6 for the 15's and 9 UB for the last set. I felt very strong on these and was able to squat snatch my first rep for all of them. Feeling way more comfortable with the barbell than last year :) I did singles on DL for 15 and the 6 singles on the 9 and tng my last 3 reps. This was a fun one. I was spent by the end though.


+
mobility work 15-20 min

5-Sep
Airdyne sprint 15 seconds @100%
rest 3 min
x10
(rest 5 min bw sets 5/6)

man these get me. I got 13 cals for the first 6 then was down to 12-11 for the last 4.

+
A. Box jumps; 15 reps 20" x5; rest 2 min

These went well. Felt pretty good on them. Felt more comfortable. Did the regional standard for first 4 sets then did just fast bounding for last set where i open my hips as i jump off and down.

B. Pinch plate carries; 30 seconsd x7; rest 2 min

First 4 sets were easy until the rain came :) this made them a little tougher. I kept loosing it in my left had :20 in so I'd have to re grip.

+
Run 20 min easy

took Glow with me the first 8 minutes then had to drop her back off by the house. She's so out of shape lol. Jogged nice and slow. Felt pretty good. Ankles and calves got a little tight.