Step Up to the Bar - Clean n' Squat DE - Oct 25

5 rounds, HT timer in .30 on 1.14
RDL x10 @ 155
(Power) Clean x4-6 @ same bar
11 mins.

Same timer
Front squat @ 155 x5/6/7/8/9 
6 mins.

Standing calf @ 255/270///
4 mins.

Right bicep is strained, pulling the cleans really screamed. The squats felt nice and deep - gassed, but when the timer told me to, I got under the bar and got going. Nice to check and see that there's still some get up and go within when you need it.

9 hours - 2130/0630. 22 minutes total, PE: 9. 24 hours.

Squat for Fun - Sept 23

No timer today.

Oly Squat 
10xbar/10x135/10x185/10x215/7x225///10x185/10x135

3x10 RDL @ 135
... on the platform.

8 hours - 2200/0600. 25ish minutes total, PE: 8. 30 hours.

Squat Easy DE-z - Sept 10

5 rounds. in .30 on 1.15
Squat x10 @ 135
KB singles @ 40#, final double

8 hours - 2200/0600. 13 minutes total, PE: 6. 24 hours.

Whatever I Feel Like Dept - Squat DE - Aug 29

4 rounds
Extensions x12 @ 135-185#
Hamstring curl x10 @ 125#
45 sec RI
7 mins.

Squat x5's
10x bar/5x 135/185/225
245x5/x4/x5
... on 2.00
14 mins.

8 hours - 2200/0600. 22 minutes total, PE: 8. 24 hours. 

EXP 17 Squat DE - Apr 9

Hi Bar Squat 5x5, for form
Rx: 160/170/180/195/205
Actual: 165/175/185/205/215
In .30, on 2.00 - Ass to the grass.
11 mins.

3x10 antagonists
Leg curl @ 110
Extensions @ 195
5 mins.

8 - 1 hours - 2200/0600. 17 minutes total, PE: 7. 24 hours.

Squat DE day - Nov 2

Buy in
4 rounds, loose timer
Hamstring curl x12-10 @ 125
Extensions x12 @ 180/195/210/225
6 mins.

Main set - 3x10 each
Overhead Squat @ 65/85/95
Front Squat @ 135///
Back Squat @ 185///
20 mins.

8.5 hours - 2130/0600. 24 hours. 27 minutes, PE: 9.