Last week I did 215 for a Front Squat 3 rep max.  I decided to go for 220 today.  I can’t help but wonder if I could have gotten two red plates (225).  Next time.

Front Squat 3RM; 5 x 3 @ 90%

Got my 220 lbs 3RM and did the 5 x 3 at  200 lbs.  That was a little more than 90%, but I wanted it heavy!


Mid-thigh Clean + Clean x 8 @ 80%; rest 60 sec

This one I did at 165lbs and it felt good. I used 195 as a base and technically the weight should have been 156, but I rounded up.


AMRAP 12 Minutes

  • 6 Snatches (115#)
  • 18 Situps

I was tempted to scale the weight down right off the bat, but didn’t.  I powered through it.  I got in exactly 7 rounds.  Finished the last situp with 2 seconds left.

Not done just yet…

8 x 200m Run; 1 min break

The runs felt REALLY good.  I’m feeling super strong and can’t wait until the race next weekend.  I still fully anticipate kicking some ass.