Comptrain Barbell Warm Up
Build to heavy single @32X1 tempo
then max reps at that weight (no tempo requirement)
I worked up from 95, 135, 155, 165 and finally 175#. I considered trying 180#, but did not want to drop a squat in my relatively tight home gym. After a couple of minutes, I managed 2 reps at 175#.
Every 4 minutes for 12 minutes (3 sets)
500 m row
10 front squats (95#)
The front squats were supposed to be 70-75% of 1RM clean. I figured I am in the neighborhood of 135#, but wasn't really feeling that great and opted for the low end at 95#. My rows were on the order of 2:20 and with a moderately paced transition, I was finishing the rounds at:
Which was slower than I expected and I was not thrilled about getting on the rower with less than 1 minutes rest.
It was a good workout and pretty challenging.
Programming was from CFG for 4/12/2021