Speed Speed Speed

Had a great three day weekend with my family and friends. No case of the Mondays here. I feel very refreshed and ready for another week of work and WODs. Body feels great! No aches, no pains today so...let's go!

Strength
Back Squat --- 5@60%, 3@70%, 2@80%, 2@90%, 1@95%
bar(10) - 135(10) - 185(10) - 225(8) --- 255 - 300 - 340 - 385 - 405
- Like I said in the opening...I felt great today! I was pretty rushed because of traffic and needing to get out right away so my wife could WOD and I could take over kiddie duty. The rush kept me pretty focused. I got right into my warm ups and was able to start the same time the rest of the class did. Right away I knew this was gonna be a good squat day. We had a very heavy week last week and this week was a slight deload from that if you follow the rep scheme. Everything from warm ups to last set felt light. My depth felt great and so did my flexibility. Feeling the day I was having and recognizing the deload my focus was on keeping everything fast and quick out of the hole. Feeling like my old self today!

WOD
5 rounds FT:
 7 Clean & Jerks (135#)     (all UB)
 250m Row
= 9:57
- Carrying the momentum from strength I was pretty excited for the WOD. My goal was to be under 10:00 and keep the C&Js UB. I felt great on the lifts. Most turned out to be clean and presses in the early rounds, by midway through the 3rd I started jerking more. The fifth required all jerks. I was tempted to drop the bar halfway through the 5th, but made the decision to push through. Having T Mo and Harv lurking close behind was definite motivation. I took the rows fairly easily. I didn't want to tear down my legs or my grip for the cleans, so I just tried to keep my pace under 1:55/500m. This required some hustling up and down the stairs, but my legs didn't seem to mind. Fun WOD with friends and a great day at Prevail overall!