4/30/12 - speed 3.1: squat/bench

training

500m warmup row in 1:48

speed squat- 135x10, 225x10
*275x2 @ 3.09f/s
*315x2 @ 2.84f/s
*365x2 @ 2.35f/s
*365x2 @ 2.22f/s
*365x2 @ 2.10f/s
*365x2 @ 2.22f/s
*365x2 @ 2.22f/s
*365x2 @ 2.22f/s

gms- 255x10x3

speed bench- 135x10, 205x10
*225x2 @ 2.72f/s
*255x2 @ 2.47f/s
*255x2 @ 2.22f/s
*255x2 @ 2.10f/s
*255x2 @ 2.22f/s
*255x2 @ 2.35f/s
*255x2 @ 2.10f/s
*255x2 @ 2.22f/s

dips- bw+efs mini x10x2, +2efs mini x10
adductor machine x25, x20, x15

meh, workout was just ok. I felt good going into the session but as soon as I had the weight on my back I felt exhausted. Just not a lot of energy, still a bit sore from throws on saturday. Made due with what I had. Speed day was a slow day but I pushed them as hard and fast as I could and that's all I can do.

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macros = 66/150/245 (f/c/p) 2173cals

sunday 4/29 macros = 64/152/246 (f/c/p) 2163cals