Sunday at DCF
Was supposed to be my rest day, but when I walked into the gym Bonak told me he was doing 1RM presses. At the time he was 1 reppin' 145...I proceeded to do 5 reps without warming up. New 5RM on Press. Booyah, bonak.
Then did Press 3x5 @ 130 lb. a day early to continue my linear progression on CFFB.
Monday
ASWOD Squat 3x5 @ 295 lb. (added 5 lb. to last workout) --- felt pretty easy.
then...
10 rounds of max rep pullups with 25 lbs. (10 sets of 5)
Airdyne Sprint 20 seconds
Rest
Tuesday
ASWOD
Deadlift 5RM @ 345 lb. (add 10 lbs. to last workout)
Strict Pull Ups 3 x max reps (11, 11, 9)
---> I actually did pullups before my deadlift, which is not the way it was prescribed. Made the deadlift a lot harder than it had to be.
then did 15 minutes of hang/squat clean practice at 65 lb. working on form, specifically the jump, full extension, weight back on my heels, bringing the chest up, keeping my arms straight through the pull, and catching the bar on my delts instead of my chest like i'd been doing. will probably reset my power clean down to low 100s to start drilling better form.
then did 100 evil wheels for time: 6 mins 22 secs
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