270# Back Squat!

AM - Rowing MAP

300m Row @ 2k PR x 15 sets, 1:15 min rest - damper 3

Completed-- all sets @1:57 pace ended up being about 1:10 total

Felt comfortable throughout

9

PM - Z1 Run

30 minute Run @ 50% - make sure you vary the route every time

Completed

9

Wednesday - BSq int (low) + Press + Oly based CP

A. Back Squat @ 20X1, build up to a tough single

B. Press, 1 rep @ 90% RM per min x 10 min

C. max distance handstand walk in 2 minutes

D. 30 Squat Clean @ 155lb for time - goal is sub 6 min - video this

A. 270# PR

B. @110#

C. totally forgot to do this

D. 4:52

10--aside from forgetting to do the HSW

Side note-- my low back has definitely taken a beating from this week. Felt like I fried it during the aerobic tester monday, felt it on the row and the run on tues and even today i felt it, nothing bad.. just worked.

270# Back Squat from Chelsea Ryan on Vimeo.

30 Squat Cleans @155# from Chelsea Ryan on Vimeo.