So today was a good day, and I didn't feel strong but I was able to hit prior PR's and even beat one, despite not really doing any overhead squating in over 3 months. So find the high points and hit your marks, PR's will follow. At least they did for me.
Over Head Squat 5-4-3-2-1-1-1
Jacob:
130-150-160-170-180-190-200(Tied PR)-210(Failed x2)
Nate:
75-85-95-100-105-110-115 (PR)
Nate says, "The OHS felt really good. Last time I was only able to get 95 with good strict form. Today I added 20 pounds without losing form and still felt like I had plenty in me. Next time the goal is to get 125."
Then right into FGB for Jacob.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Jacob: 408 (PR, prior PR 406)
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