Rough day to close out a rough week. One of those weeks I would like a "do-over" button for, all around.
Squat
Warmups to 450x4 - failed 5th rep. Then 475x1.
Notes: I could come up with many excuses why I failed the fifth rep. I didn't get the proper volume work in Monday, my gym situation has been seriously out of whack this week, other stressful stuff, etc... But the bottom line is, today, I failed because I pussied out and didn't grind through a rep I could and should have made, if I'd stayed with it longer. The 475x1 afterwards didn't make me feel better, but prevented me from being really, really pissed the rest of the day.
Press
Warmups to 205x5 - PR, then 225x1x2 (2 singles)
Notes: All good here. Happy with press progress lately.
Power Cleans
145x3, 175x3, 200x3, 220x3, 240x3x2, 190x3
Notes: Slightly better than the shit show that my PC has been lately. Got a bit sloppy again at 240 and starting pulling a bit early and splitting on some reps, so did another set at 190 to solidify my technique progress here. It worked, the 190x3, though light, was the best set of PC I've done since before the Dec 1 meet.
Bro-Work
EZ Bar Tricep Extensions: Bar+45 x13x3
Paul Horn, where are you?
Conditioning
200m run/ 1:30 rest x 4, started at 7.2, finished at 8.5. Still slow, but they were pretty easy. Then a 30s final run at 10.0.