Training:
Warm Up with Foam Roller & Light Squats
Then
Back Squat:
5x 275# +
3x 315# +
2x 355# +
1x 385# +
1x 415# (Wrapless PR)
Then
Banded SUMO Dealift:
Various 5x3 Sets, Worked Up to 345# with Med Bands
Then
3x (20/40) Row @ >100m +
Rest Some, Two Blocks
Then
Row 500m For Time

Participants:

Keith Thompson: 500m Row = 1:38.0 New PR

"Another good squat session today. I had programmed today to be a “531” week but instead of repping out the 355# set, I stopped with a double and worked to a new knee wrap-less PR. After 405# went up so easy last week I knew I had to throw a little more on this week. This is awesome because I am now entering territory that I have only been in before with the aid of knee wraps. I think I’ll keep the wraps in the gym bag until I hit a brick wall. I also established an easily beatable 500m row time. I think I could have easily cracked the 1:30 barrier if I hadn’t squatted AND deadlifted beforehand. This will be a time that falls soon."



Training:
Warm Up with Easy Bike Ride
Then
Ride "The Loop" @ Moderate Pace
Then
"Cool Down"

Participants:

Matt Owen: See Below

"'The Loop' is simply a route that starts at my house, loops around South City, and ends back at my residence.  A solid recovery day."




Participants:



After a hard Friday session, recovery is essential on a day like today.
If you want to perform at a high level, it is essential to spend time each
day investing in your recovery, whether that be recovery workouts, using
the foam roller, taking ice baths, or all the above.