A – Back Squat – 5 sets of 4 @ 305lbs, rest 3 min
Done.
Knees are feeling better than have all year. Weight was good, fist 2 reps felt quick, rep 3 was a little more work and 4 was a grind as I felt my knees coming in. Other than that I loved it like you should move roughly 80%.
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B1 – Rear foot elevated split squats x 6/leg, rest 1 min
50 x 3, 60 last set. Probably would not have been able to do more than one set at 60.
B2 – Single leg opposite arm deadlifts x 8/leg, rest 1 min x 4 sets
53 x 2, 44 x 2. Dropped weight because balance on my right leg was sub par. Felt more comfortable and strong balancing at the 44lbs.
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C – Row 500m @ 1:42 pace, rest walk 2 min x 6
1:42.1
1:42.8
1:42.8
1:42.7
1:43.0 (I think the clock started for 2-3 seconds when I started this interval. I felt that I was fighting harder to maintain the 1:42 pace on this round.
1:42.4
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D – Banded alternating side steps x 30 sec continuous movement, rest 90 sec x 4
Had to coach class and almost forgot this piece. Didn’t count reps bit was assuming this was as much a recovery piece as anything.