A long week off, with what would normally merely be considered the bi-annual upper respiratory infection, except for the unwelcome addition of a freakish chillsfever. 8 days of laying around equals two adjustments: one, the schedule gets shifted down-calendar a week, eating up the off week which would have come after 531 cycle 2. Two, I'm blowing off the C heavy week from this round of 531, going straight into deload week. Was willing to test it today to see if I could pick up where I left off, and I simply couldn't. Did 50% front squats today, and I was coughing and dizzy and weak. So.
Buy in
3 rounds, no timer
Hyperextensions w/ 45# x15
Hamstring curl x7 @ 125
Extensions x10 @ 180/195/210
7 mins.
Front squat - no belt
All @ 140# (50%) - roughly 1 min RI
x5/6/7/8/9
9 mins.
Cash out
A-frame singles @ 3 plate a side x10-7 + 10 doubles
5 mins.
8 hours - 2230/0630. 22 minutes total, PE: 7. 9 days. 225/13.
P225g/C88/F108 : 40/16/44%, 2296 total cal, 2068 net - win
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