A. Back squat – 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@103%. You may think of this as a testing day, so the 103% is only a guideline. If it feels okay and the form is there, go for a max.
B. 8 min AMRAP of:
3 KB cleans per arm + 2 lunges with KB in front rack (i.e. each clean is accompanied by 2 lunges (1 per side))
E.g. Right hand clean + lunge R leg + lunge L leg, three times, then the same for the left hand.
6 pull-ups/ring rows
Wow, this one looks like fun – but I’ll probably save it for Friday!
A. This was awesome… PR 195# up 20# YAY! Feeling quite pumped about this!
B. Did 3 +4 with a 44# KB. Few times I thought I was going to see my breakfast again. Thankful it stayed where it was meant to be.
A) worked up to 220#, tried for 225# but not tonight
B) 4+6 (44#). Was happy to get all the pull ups unbroken.
A. Worked up to 135#, on a box squat .
B. 6 even, with 35#, and ring rows.
Gotta say I’m grateful for CF 😉