Daily score: 6
Workout:
A. Hang squat clean; build to a tough single
143
B. Front squat; 10 sets of 3 @83% 1rm; rest 2 min
At 135
C1. Singel leg RDL; 8-10x3; rest 1 min
10 x 3
C2. Natural knee extensions; 5 reps x3; rest 1 min
5 x 3
+
Assault bike sprint 15 secds @100%
rest 15 sec
10 thrusters AFAP 65#
rest 4 min
x4 sets
Meters/seconds
96/28
94/30
93/27
92/25
I maybe could have gotten 5 more pounds on the hang clean if I had been going for a 1rm. The rep at 143 I hit the bottom slack and managed to regain tension and slowly get out of the front squat. All of the front squats were challenging in 'B'. I stayed focused and didn't give up. The last rep felt like the last one I had in me. 'C' went well. For the WOD, I had to row 15 seconds instead of bike (traffic was impossible, couldn't get to the gym). This combo was very painful for me...I kept wanting to wait longer to start the thrusters or do the thrusters first. Doing them while out of breath from the row was painful. And 10 seemed way more than 10. Thanks!
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