CFDC (Squat Cycle: 3 of 16)
Squat 6 x 3 @ 80%
228#
Then, GHRs 3 x 5
Split jerk 3 x 5 @ ~60% of 1 RM (perform 5 tempo bulgarian split squats/leg between each set)
60kg
Skipped metcon.
Notes: Alright, I've made it through the first three-week mini-cycle of our 16-week squat cycle. Rounded up to 230# and was happy with my form for the most-part. The third rep in each set was definitely a grind -- the weight would shift forward a little bit, which would cause the chest to collapse slightly and place all the emphasis on my quads. I need to keep the posterior chain involved by staying back and driving through the heels. I'm pretty sure we start the next mini-cycle back at 75%, which will give me an opportunity to hone in on proper form. Enjoyed the supplementary GHRs and hope to continue building the posterior chain. Class called for split jerk drilling, and I really focused on driving myself under the bar rather than driving the bar upward. Love tempo bulgarian split squats, too. Decided to skip the metcon (dumbbell thrusters, chin-ups, and V-ups). I had already done plenty of work and have vowed to focus on strength for the next few months.
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