WEDNESDAY
High Bar Back Squats- 3-3-3-3-3 2:00 rest between
Went 275-285-290-295-300 and failed after 1 rep at #305. Felt pretty solid on these. A year ago I was at #300 for a 1 rep max on back squat, so hitting 3 at that weight is a definite positive.
EMOM 18 minutes
odds: 3 touch and go heavy deadlifts
evens: 4 strict deficit handstand pushups
The deadlifts felt solid at #315, not issues with back at all. All rounds of these went well. The deficit HSPU were a different story. I was unable to hit all four unbroken. For the first 4 rounds I broke them into 3-1, then into 2-2 for round 5, 6 & 7. Rounds 8 and 9 went 2-1-1. This was a very tough portion for me. I have not done many deficit HSPU, and even fewer strict. This is an area I in need of improvement.
Then
5 sets on AirDyne - 20 seconds all out effort - 2:40 minute easy spin on bike
This was solid, if difficult. I hit for 13-14 calories on the 20s efforts and finished with a total of 190 calories for the 5 rounds. I felt like I had a better feel for the efforts. I would still drop off around the 15 second mark. For the first 4 rounds I held the wattage in the 600s and round 5 saw a drop-off to the low 400s and high 300s.
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