River Ruckus, and a little more catch up, and a big fat DL PR

POST RIVER RUCUS

Day 1

A.  Deadlift 3 x 70% %based off of 210 150

                  3 x 80%  170

                  AMRAP 90% (should come out to 190)  190 x 6

Continue for additional sets of 3 up 5% but no extra 1's, use biofeedback as a guide after AMRAP s and triples

200 x 3

210 x 3

220 x 3

225 x 1

235 x 1 PR!!!

B. 1- arm Waiters Squat 50# Max work Rest 6 min/ arm

20 on each- 2 minutes on left, 3 on right

C.Did 10m on the airdyne

Day 74

A. Paused Front Squat 130# (using biofeedback; Max time- 12 Minutes)

Accidentally didn’t pause- did 20, sets were 3,3,3,5,3,3 no shortening

B. Elbowing Row 40# (using biofeedback; Max Time-6 Minutes/side)

did 20 per side, sets of 10 1:15

C. Tabata Push Up (8 Rounds)

88 push ups total

Immediately into (i.e. after last 10 second rest)

3 Rounds

50 Double Unders

10 Strict T2B

3:38 UB