Back at it this morning.
Part one, find your 5 rep max back squat. Never done this before. Did some quick math and figured maybe 255# would be a good goal. 92% of max. Maybe a bit high.
Well definitely a bit high in hindsight.
Started to feel heavy at 205#. Hit 225# for 5 and it sure wasn't easy. I've done 225# for 2 sets of 5 back in May, but that was at lunch time, I seem to be able to lift heavier at lunch time, I guess I'm more warmed up.
But given I'd done 225# for 4 doing front squat at Brockville, I felt I had to go for more. Tried 245# just shy of 90% of max. It was rough, but I got it.
So there it is, 5 rep max back squat: 245# I'll take it.
Then worked up to 3 heavy but not maximal squat cleans (kind of a warm up for the WOD).
Started at 135#, then 155# where I was already struggling. Alex said my first pull was too slow. I wasn't building any momentum for the second pull. Went up to 165#, where I failed last time and tried to pull a bit faster from the ground.
What a difference! Night and day, I totally nailed 165# for 3 and even at 175# I had no trouble, 10# shy of my PR. I may have to retest that soon.
The WOD was the same as April 28th, where just barely made 3 rounds:
10 minute AMRAP
- 6 squat cleans, 135#
- 12 pull ups
- 24 double unders.
Managed 3 + 4 reps. The plus 4 reps was, according to coach Alex, "legit" since it was 4 cleans, not like 4 double unders.
Double unders went fairly well, 2 or 3 attempts to get through 24 reps. Not stellar, but not shameful.
Cleans were heavy near the end. Pull ups were fine.
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