Surprise 1 Rep Max Squat Day. Had I been paying better attention I would have known it was coming and prepared a little differently in the morning! Oh well.
After a different style warm up including cross body kettlebell deadlifts, pulsing squats and jump roping we hit the rack and started squatting! I had been super consistent early in the squat cycle and then with my races missed a few weeks and didn’t really get back into super heavy weight. Thus I wasn’t sure what I’d do.
We did several rounds of squats getting the weights up there. We made too small of a jump early and made up for it later. Long story short. I hit 205# which is a 5# PR!
When it came back to me I tried 210#. I thought I needed to get further down and when I did I lost the tension and my knees collapsed so my spotting crew helped me out and 205 was the ticket for the day. Always pleased with a new PR!
Afterwards we had a 1 minute Max Effort Assault Bike challenge. The measure was calories. I accidentally started pedaling backwards somehow, but squared it away. That was possibly the most painful minute ever. My heart was flying and my legs were cooked. I was standing too so man was that a long minute. I got 22 calories! Not too shabby!
In the evening I racked up 4 miles on the bike pulling the trail behind!