Squats, Squats, oh and more Squats

Sooo, I squat a lot. Like 2 times a week, twice at a time normally. Thats not even including my snatches or cleans either. Needless to say, my hip flexors are 

ANGRY!

My Hip Flexors

So I've been non-stop stretching them, but every time I feel as if they are getting better, another squat day pops up!!! Yea, this is me bitching and complaining..SO WHAT! HA...Anyways, today's training sesh was awesome! Me, Greig, B-Rad, and the J-Man killed it! 

Strength

1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set.

170, 195, 210, 225..Upped my TM 5% to 280 for HBBS

2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec.

115

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

145, 160, 170x2

Conditioning

Choose one…

Row: 3X1K – rest 1:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X800m – rest 1:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Notes: All work should be at approximately 90-95% RPE.

These are pretty boring so we did something a little more exciting

Partner WOD

5 Rounds
5 Tire Flips
10 GHD Sit-Ups

200 Double Unders(cash out as a team)

It took me a Brad roughly around 8:40 ish

Skill

5 minute AMRAP of STRICT Muscle-Ups.

Notes: If you do not have strict Muscle-Ups work on as little kip as possible. All reps should be performed with a full turnout and extended arm to start.

We did the MU's before the WOD..I did 5 sets because I didnt want to tire out my shoulders.3,2,3,3,4...Here is a video of the 5th set!