CFDC (Squat cycle: 12 of 16)
7 x 1 power clean/1 hang squat clean/1 push jerk
135, 155, 165, 165, 165, 165, 165
Front squat 1 x 3 @ 80%; 1 x 2 @ 85%; 5 x 1 @ 90%; 1 x 5 @ 75%
185; 200; 210; 175
Metcon: For time, complete 3 rounds of:
6 plate burpees (45#)
12 overhead lunges
24 plate hurdles
4.10
Notes: Lots of volume on a hot day at Balance Gym. I kept the weight moderate on the Oly complex because I knew I had front squats afterward. Push jerk actually served as a self-limiter because I can't get much weight overhead without splitting the feet. Need to continue focusing on full extension without laying back too far. Front squats went well, too. I was nervous about performing them after the Oly complex, but the overall volume wasn't too bad. I was able to get myself up for singles at 90% (210#), and the volume at lower percentages was quite manageable. This was the last day of front squatting on the squat cycle. I feel primed to move into the final wave of the squat cycle where we'll be tackling 5 x 3 at 90% (255#) this Sunday. Should be awesome. Mary Catherine was breathing down my neck on the metcon, which forced me to push extra hard. I'm sick of her beating me on these.
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