Deck Squat -> Pistol Progressions - 10min
+
A
HB Back Squat - 4,4,2,2; rest 3min (build heavy, not maximal)
Result: 405 / 425 / 455 / 465 (5# over current 1RM)
Pretty cool that I could start at 405# for the first time in my life. It's always been a goal of mine to be able to do sets at 405# +. Best part, 465# wasn't a 2RM. Nowhere close.
B
Clean Grip RDL - 4,4,2,2; rest 3min (build heavy, not maximal)
Result: 315 / 335 / 365 / 365
Tough, but not maximal. Hamstrings definitely felt it, though.
C
Shoulder press - 4,4,2,2; rest 3min (build heavy, not maximal)
Result: 205 / 225 / 235 / 240
May have tempted it a little bit here. The first rep is a lot harder than the second. Not 100% entirely sure as to why, but I'm still happy with the increase in strength with the strict press. This movement is probably the hardest to PR in or show any level of minor improvement, in my opinion.
D
BB Pendlay Row - 4,4,2,2; rest 3min (build heavy, not maximal)
Result: 185 / 205 / 225 / 225
Stayed at 225# because it was kind of in that neutral area where I didn't feel like I should go up, but the weight wasn't necessarily hard.
+
20min AMRAP @ Threshold EFFORT (don't stick to the strict HR zone, just stay under your redline)
25cals AB
20 WB @ 30#
15 Burpees
Result: 3 + 6 cal
Biggest limiting factor was trying to keep the fresh-ground honey roasted peanut butter down. I ate a little too much of it too close to the workout, which made burpees a little rough. Wallballs were unbroken every round, which was kind of cool. It was nice to move for 20 minutes without stopping. Painful, but nice.
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