5/14/12 - speed 4.1: squat/bench

training

500m warmup - 1:49

speed squat - 135x10, 185x5
*225x3 @ 3.33
*275x3 @ 3.09
*315x3 @ 2.59
*315x3 @ 2.59
*315x3 @ 2.59
*315x3 @ 2.47
*315x3 @ 2.59
*315x3 @ 2.47
*315x3 @ 2.47
*315x3 @ 2.47
*315x3 @ 2.35
*315x3 @ 2.35

gms- 225x10, 245x10x2

speed bench- 135x10, 185x10
*205x3 @ 2.84
*205x3 @ 2.72
*205x3 @ 2.96
*205x3 @ 2.96
*215x3 @ 2.72
*215x3 @ 2.84
*215x3 @ 2.59
225x20

dips- bw+efs mini x10x3

not recovered from the games, very stiff and slow but felt pretty good once I got warmed up

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macros = ?