Warm up with stretch, bar, 135x5, 225x2
3-265
3-275
3-285
1-295
1-315
1-320
I was not happy with my squat last time on the MEBB DAY 6. I should have been more patient because it had been so long since I did any squats due to back. I played around and lowered the bar on my back. This allowed me to add weight quickly and I was not having any trouble. I was not sure I went low enough on the 315 rep so I just added 5lbs and did it again. I know I got low enough but something went wrong on my way back up and I caught my back I dipped back down but still was able to come back and finish the rep. My back really hurt that day but is about back to normal now, two days later. I am happy for the quick recovery but I will play it safe for the XF total day and just count the 320 toward my total. I think my legs are strong enough for more weight but I am not sure my back is there yet. I plan on doing front squats next month and that should give my back more time to get better as it is less weight.
Speed tiers - Chain Box Jumps
I got two log chains and doubled them over and hung them from a weight belt on my back. I really had to explode to make the jump up. Started with the 40" box and did last five rounds on the 46" box. Fun and useful.
Volume Tiers - Wall-Ball
Three rounds of 40 with big 20lb balls
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