CFDC (Squat cycle: 13 of 16)
Squat 5 x 3 @ 90%
255#
Then, 5 x 5 Russian-style kettlebell swings
32kg, 40kg, 48kg, 32kg (partner assist), 32kg (partner assist)
Partner metcon: Complete the following:
40 sit-ups/hollow hold
30 sit-ups/push-up position hold
20 sit-ups/plank hold
10 sit/ups/V-sit hold
Notes: Well, this turned out to be far more difficult than imagined. I was overconfident all week about this weight, so I did an intense metcon on Wednesday, front squatted (in addition to class) on Thursday, and worked a bunch of Oly on Saturday. I was able to get away with it this time, but that won't fly as the weights continue to increase. I hit a major sticking point coming out of the hole on the last rep in each set. Time to recommit whole-heartedly to the last wave of the squat cycle. That means dialing in the nutrition, recovery, mobility, and singular focus. Nothing matters over the next three weeks except for back squats each Sunday. No caring about metcon times, Oly lifts, handstand push-ups, etc. It's time to get serious.
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