6-22-13

6-22-13

A.M.
A.  Rear Foot Elevated BB Split Squat 6-8 x 3; 1 min Rest bw Legs
1 x6 @ 95lbs;  1 x 6 @ 115lbs;  1 x 6 @ 135lbs;  1 x 6 @ 145lbs;  1 x 6 @ 155lbs - These felt pretty good 155 might have been a bit heavy for the last set, I had to bring my rear foot down and stabilize a few times.  

B.  Squat Clean; 3 Reps EMOM for 12 min @ 68%1RM (187lbs)
I used 185lbs and focused on speed and technique.  All singles this time - could have TnG but I wanted them to be as close to perfect as I could get them.  

C.  2 Dead Lifts every 30 sec for 10 min @ 315lbs
Complete - this felt pretty good

+

P.M.
30 min Z1 on Airdyne
267 avg watt
572 cal
This felt good.  I pushed it a bit harder than I have before, but I was still able to talk with folks around me.  My quads started to get pretty tight on the last 5 min.