Monday/Hard 9

Took a run, and a long hike this weekend at cabin. Did shoulder exercises too. 

Day 9 

A. Front Squat 3-3-3-2-1 rest 2 min btwn sets set of 3 have to be heavier or same weight as set of 3 on Day 5 

270 x3 x3 x3

280 x2

295 X1

All felt pretty good 

B1. Glute Ham Raises 10-12 reps rest 2 min x5 

X12, x12, x11, x10, x10

B2. Seated Good mornings 10-12 reps rest 2 min x5 

135 x 12 for all

+ 

5 Rounds for TIme 

3 Power Clean 205lbs 

2 Front Squat 255lbs 

1 Back Squat 305lbs

*Use 1 bar rack the bar on the 3rd power clean add 25lb paltes for each movement and take them off after the PC

9:56 very consistent each round. All just shy of 2mn, slowed down by 10 sec at most from start to finish. Pc- unbroken. Felt good. Front squat was hardest part by far. 

My quads are cramping now. About 10mn after

It's now 3 hrs later and my legs are very tight.  Mid back a bit sore too. Was planning on hard day tomorrow but we'll see, may need to be an easy day.