5/3/1 Squat, DL's for reps, and lower accessories

30 mins on tread & dynamic warm  up

5/3/1 Squats          s.s      Pull aparts x 20 each set
135x 8
225x 5
240x 5
275x 3
305x 3 + 1 fail

Last set went REALLY well.  JNI approved.  Again, had the camera ready to get some, but the batteries were dead...I have to get this camera shit sorted out.  I got in trouble from my coach for the failed rep, but #3 felt better than the 2nd rep, so I decided to go for it.  I think my right leg worked, but my left leg decided to stop working, and that obviously doesn't produce a good squat rep.  Next time for sure.

DL's for reps     s.s    Box Jumps  3 sets of 3 to a 31.5 " box
225 x10
255 x 10
255 x 10

I am getting better with the touch and go on these reps.  Focusing on staying tight and not bouncing the weight.

Got a last minute chiro appointment, so I had to postpone my accessories until later.  Dr. Shawn had his work cut out for him, that's for sure!

Finished work at 8pm...Time to finish things off....

Dynamic warm up

DB Walking Lunges  s.s  Pull Down Abs
70lbs x 9/leg                    70lbs x 15
70lbs x 10/leg                   80lbs x 10
70lbs x 10/leg                   70lbs x 12 

Rower 250m .....45.1

I haven't rowed in MONTHS.  It really fires up my elbows, and I also hate it.  A lot. 
I am going to try to get more rowing in as the prowler has not been in action due to snow, and I have slacked on my conditioning.  Next time, 250m x 2, I promise.

Finished with 30 mins on the tread.   Justin Bieber on CSI!

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