A. 15 mins to build to a max Back Squat – #155 PR
Rest 5 mins
B. Back Squat AMRAP w/ 85% of A @30X0 tempo – 18 Reps with #130
C. 10 mins to find 8RM DB RFESS @3010 – weight is the db/kb weight or 1/2 barbell weight – 15lb dumbells for 8RM
2k Row for time – 9:43
Sleep: 6 hours Stress: 2/10
4:15am – Wake up
4:25am – ½ red apple and 3 almonds
5:00am – OPT
6:45am – 2 eggs, 2 whites, kale, mushrooms, sweet potato, ½ banana & KillCliff
10:00am – Chia pudding
11:00am – 1 mini GF cupcake for my bday!
1:45pm – Chicken, spaghetti squash, spinach, ½ RX bar
8:00pm – Birthday Burgerfi!!!!
Notes: Felt really good today. I thought waking up early was going to make me tired for the whole rest of the day but I actually had great energy. My diet has been completely off today because it’s my birthday BUT I will be back on it tomorrow J
PRed my backsquat by 5lbs and I felt like I had more but we ran out of time. Overall OPT today was great and I felt super strong. I don’t think I pushed myself as hard as I could have on the rear foot elevated split squat. I also pushed the prowler at 4:30pm for my birthday.