Friday: Step Lively, Rock Steady, Squat Heavy

stretched and warmed up with some back and front squats at 135

1. Max Effort Squat:

• 3 x 225
• 3 x 245
• 3 x 255
• 1 x 275 FAIL
• 1 x 275
• 1 x 285 FAIL
  

Wasn't happy and the ones I hit probably were not quite low enough (far from parallel). Continued for some extra strength building:

• 3 x 3 x 225

* Arm started to hurt just from handling the plates and crooking it back in the squat position. But, foolishly, I decided to press on because I didn't want to sacrifice the work out and some of the exercises were not friendly. I am officially on the DL for at least a few days -- icing the arm and will refrain from lifting. Any weekend workouts will be running, sprinting, jumping and/or core.

2. Circuit -- conditioning with back focus:

• Hanging Cleans: 5 x 115
• DB Snatch: 5/arm x 50
• DB Swing: 5/arm x 50

Repeated 3x. Wanted to do 4 for total of 100 reps but my arm hurt too much to go on. What mostly exacerbated the arm pain was practicing the Hang Clean to find the best weight for the ciruit. Did a couple at 135 and then realized that was way too heavy. The Cleans probably further hurt my arm, but all these exercises probably didn't help.

Also did a little bit of full extension cable 'wolverines' and some DB raises (chest/lats) on the ball as in-betweeners.

3. Core finisher:
Was kind of a weak finisher b/c my arm hurt -- did a bunch of crunches and knee hugs and leg lifts and ball exercises....

Weigh in: 175.5

I feel dumb.