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Tues 11/19
Squat 275x2x4, 245x5
back feeling almost 100% so I'm ready to get a little more aggressive on the squats. Plan for next time 285x2x2, 255x5x2
Metcon run 1.5 mile easy pace followed by air bike 3 min hard
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Wed 11/20
Press 145x5 (misload), 150x4f, 150x3x2 s/s 165x1
SN + pause OHS to 175 x1
Metcon
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Thur 11/21
Squat 285x2x2, 255x5x2
Pwr Jerk skill work to 235x1
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Fri 11/22
F. Sq 235x1 tempo 5sec down, 2sec at bottom
Bench 205x5x3
Metcon
bc2b x13x2
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Mon 11/25
Squat 290x2x2; 260x5x2
Press 152x3x5 s/s 167x1x2
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Tues 11/26
BW 175.0
Pwr Cl 2x205-210-215 (rep 1 w/ 2ct pause below knee and at hip)
Metcon with run, pwr cl, pwr jerk, and row
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Wed 11/27
Bench 215x5x3
Metcon with assault bike and pwr sn
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Fri 11/29
Press 155x3, 170x1, 155x3 (rpe 9.9), 170x0f, 150x3, 170x1, 150x3x2
t minus 5lb to BW press, probably failed 2nd single bc not enough rest after tough second triple
Squat 295x2x2; 265x5x2
lower back still feeling great
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