A. Three sets, not for time, of:
Bounding Box Jumps x 8-12 reps
Pistols x 4-6 reps each leg
Toes to Bar x 10-12 reps
B. Front Squat:
Set 1 – x 5 reps
Set 2 – x 4 reps
Set 3 – x 3 reps
Set 4 – x 2 reps
Rest as needed between sets.
C. Five sets for times:
400 Meter Run
185/135 lb Power Clean x 3 reps
185/135 lb Front Squat x 6 reps
Burpees x 9 reps
Rest 3 minutes
A. BBJ (24″): 12,12,12
Pistols: 4/6-6/6-6/6 (a little wobbly on these today)
B. 5×255(PR), 3×265(Fail during 4th rep, but PR for 3 reps), 2×270(Fail during 3rd rep), 2 x 272.5
C. 2:52, 3:10, 3:01, 3:32, 3:40
I decided to go at the front squats pretty hard today. I underestimated how tough the 5×255#s would be and may have overestimated what I would be able to hit in the later rounds. I really would like to get a 300# on the front squat soon. Getting pretty close.
I loved/hated part C! Dropped the bar first 2 reps (fast singles) each round on the power cleans and then went through the first 3 rounds without dropping the bar on last PC and going straight into the front squats. I was hoping to get through all 5 rounds without dropping the bar during the front squats, but I am not quite there yet. Got 3 reps of front squats without dropping the bar during the 4th and 5th round I think (sure about 5th, but not 4th). Failed once on the 5th round of front squats during the 6th rep, rested for a count of 5-10 seconds, got the rep and then completely forgot about the burpees! I was just so glad that the front squats were done!!! Luckily for me, Ryan had just come into the gym and was there to remind me.
In retrospect, may have been able to get 4th and 5th round faster (if this was a competition) if I had started gaming my breaks during the power cleans and front squats a little more starting on the 3rd round. But I wanted to go all out today instead.