friday OHS pr … again

I got up so early, so very very early, hoping to have enough time to execute an ambitious workout plan at Asheville Strength and Conditioning, but for some reason, I just didn’t have time. I did, however, attain another sick PR, redeeming the entire week, and earning me some chocolate milk even in the midst of plan warpath.

So, 5:30 am at ASC:

Warm-Up: 400 meter run. 20 double unders (1 every 4-6 singles). Mobility. A couple of shoulder, upper body, and squat calisthenics… nothing major.

Deadlift: 10 x 45 / 5 x 135 / 3 x 5 x 210. Volume: 3,150.

Squat: 5 x 135 / 3 x 5 x 165. Volume: 2,445.

Overhead Squat: 5 x 120 / 3 x 135 (PR) / 1 x 145 / f x 155 / 3 x 155 (PR). Volume: 1,615. This was intended to be a new 1 RM PR at 155, but obviously, I exceeded my own expectations. Once I’d done it once, why stop?? I was so elated after this I just felt like drinking a quart of chocolate milk.

Snatch: 1 x 95 / 1 x 105 / f x 115 / f x 115 / power snatch x 115 / 1 x 115 (PR tie) … and that was all I had time for! This snatch session totally sucked. SUCKED.

Press: 4 x 45 / 5 x 65.

I was forced by lack of time to skip the conditioning work I had planned. Oh well! Tomorrow am!


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