A – EMOM Squat clean thruster – start at 135lbs, add 10lbs each minute until failure
250
Yes, 250. As I made an improper plate change from 245 to 250 so I had 5 extra pounds on the right side. When I got the proper loading for 255 at the next minute I got 255 overhead but could not lock it out.
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B – Front Squat – 4×4, 3 sec pause in bottom of first rep. rest 3 min
225-245-255-260
Knees felt a little achey here but only on the concentric.
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C – BB RDL @ 30X2 tempo x 8, rest 1 min
225 across,
would not have been able to maintain tempo at heavier loads.
C2 – Lateral lunges @ 2111 x 12, rest 1 min x 3 sets
65 across
Weight was not hard, factors for not going up here were was getting pretty drained on energy and the hold in the bottom position made this challenging work.
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D – 800m sled drag at steady pace/effort
Done at 35. Only stopped for turning around. Would have had to have stopped frequently if any considerable amount of weight was added.