BS (Wendler 5's) + 2 RFT: 1K Row, 14 Burpees over Rower, Heavy PCs

 Jan 22 - Off - early AM fasted Z1 AD aerobic work about 30 mins? , core (GHD situps)

Day 32

Jan 23

A.    Back Squat!!!!

65% x 5 (if these sets feel light thats ok, they’re supposed to)  (same as this  65%)

75% x 5 (if these sets feel light thats ok, they’re supposed to)

85% x 5+ (AMRAP -1)

-then

.    go up from .05% from 85% as long as you feel you can confidently hit a set of 5

(this may mean 1 additional set of 5, it may mean 2 or 3)

after last set of 5, we go up .05% of most recent set of 5 and hit singles

-You do a single as long as you know you can confidently hit it, and jumps are always .05% if you feel you cannot hit .05% increase, then you stop :) (i.e. heavy, not maximal)

-THEENNNNNN

3x10 at 65% (same as the red one above; allows us to get more volume in; focus on great depth!)

65% x5 - 125

75% x5 - 145

85%x5 + Amrap -1 - 160 x8

up 5% - 167x5

up 5% - 175x5

up 5% - 182x5

up 5% - 190x1

up 5% - 200x1

felt heavy today

then almost for the last joker set

did 65%x3x10 - 125#

B.    2 RFT @ 85%

    Row                    x 1000 meters

    Burpee Over Rower            x 14 @

    Power Clean                x 5 heavy!! hmm 115-120?

13:51, used 125 for PC