front squat

130731

Got into the gym super late tonight (about 930) i had a work dinner/bbq. Played some sports and had an all around a good time.

i have not put any priority whatsoever on the olympic lifts this summer and i am suffering because of it. partially due to my hip and due to powerlifting priority. Feels like i have lost some of that explosiveness and cant find a groove on the lifts. need to drill them more often (if not daily in warmup)

A.
Front Squat (used estimated 1rm of 330)
*Set 1 – 3 reps @ 75% =245
*Set 2 – 2 reps @ 80% =264
*Set 3 – 1 rep @ 85% =280
*Set 4 – 3 reps @ 80% =264
*Set 5 – 2 reps @ 85% =280
*Set 6 – 1 rep @ 90% =295
Rest 2-3 minutes between sets.

B.
Take 15-20 minutes to build to today’s 1-RM Clean = 245 (-30 from all time PR)

C.
Three sets of:
Halting Clean Deadlift x 2 reps @ 110-120% kept it lighter today
(pause 2 seconds at mid-thigh) =290

D.
For time: 8:24

Row 1000 meters (3:35.9)
50 Chest-to-Bar Pull-Ups

1:1 airdyne cool down @ Z1 (~55-60 rpm)

 

265 triple.

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