Strength:
Back Squats (Goal: 395x3, 90% x5, 80% x7):
- Warm Ups: 165x5, 215x4, 255x3, 305x2, 345x1
- Work Sets: 395x3, 356x5, 316x7
Hips to Bar Pull Ups:
- 5, 4, 3, 2, 1- I use these as transition work towards bar muscle ups, and as warm ups sets for my weighted pull ups. My hips did not actually get to the bar on any of these reps, but I'm working on it.
Weighted Pull Ups:
- 75x3, 50x5, 25x7
Conditioning:
AMRAP in 10:00 of:
- 5 Power Cleans @ 155 lbs
- 7 GHD Sit Ups
- 9 Wall Balls
Score: 5 rounds even
I am on day 5 of a 10 day stretch of eating no more than 30 grams of carbs a day, mostly from veggies, so I was shocked that my strength numbers were so good today. I was NOT shocked, however, that my conditioning sucked. That was a combination of no carbs, no food preworkout, and taking WAY too long today to get after it.
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