BS PR! GH Raises, Sled Drag

Feb 3

AM fasted AD 20 mins , 200 cals

A.    Back Squat

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

85% x 3 (if these sets feel light thats ok, they’re supposed to)

95% x AMRAP -1

-then

.    ***no additonal 5s or 3s today!

-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)

    + 3x 5 at 75%

Went down like this:

Accidentally took % off my 1 RM, not Wendler #, opps

75% x 5x160#

85%x3x180 (this weight should have been my AMRAP - 1 set)

realized my error and then just started doing singles

190x1

at this point i just started added 5# for single jumps (instead of 5%)

200x1

205x1

210x1

215x1 (PR)!

not confident to go up so stopped there

Then did 3x5 @75%- 160#

It should have been increases of 5% (which is about 9-10#) so I should have done less reps.

190x1

200x1

210x1

and so on, opps again 

 215#

B.    Glute Ham Raise 3 x 10 (add load as able)

10,15,18# all x10

C.    Backwards Drag 3 x 60 feet (rest as needed) @ 60% of BS

115#

125

125