QL drills from email thread
Done + a few other iterations
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A. Squat Clean:
5 reps @ 70% AFAP – 210
Rest 2 min
4 reps @ 75% AFAP – 225
Rest 2 min
3 reps @ 80% AFAP – 240
Rest 2 min
x 2-3 sets
*Not Tng, quick singles
205 – (28 & 24), 225 – (24 & 20), 245 – (24 & 19) the loads are probably quite a bit aggressive for my current clean but in this controlled isolated movement just wanted to test the waters and it was convenient and easy to change plates.
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B. Front Squat: 4 reps @ 85-90% of 3RM x 3 sets; rest 2-4 min
255 (didn’t feel very strong, so went to 250 for my last 2 sets
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On the 3min for 4 sets (2 each, alternate between):
Odd:
10 DB Thrusters @ 50lbs
50′ HSW
10 DB Power Cleans @ 50lbs
1:32-1:25
Even:
18 Wall Balls @ 20lbs
50′ HSW
10 Deadlifts @ 225lbs
1:43-1:36
2nd set was faster on both because someone started talking to me after the front squat and I didn’t realize the convo was going to go as long as it did, and I had already been in the gym for a hot minute so I did a very very brief re-warm up for this. And the hs walk on both 2nd sets were 25ft UB and good crisp calculated transitions
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6min AMRAP:
5 Box Jumps
7 Push-ups
9 Air Squats
8+10