I usually train either Saturday or Sunday at elitefts and take the opposite day off. Today I had some clients to train from 8am-noon today. Since I was already at the gym I decided to train.
Speed squats:
My working sets were all with 315 on the safety squat bar to a box just at parallel
4x2
4x3
1x5
I used the SSB (even though I hate it) bc my elbow is giving me some issues with all the heavy benching lately. I tried to keep my rest less than 90 seconds between sets and realized how ridiculously out of shape I am. So, here is what I decided to do for accessory work.
Sled drag 80 yards (40 down, 40 back) at a nice walk.
30 yards of bodyweight walking lunges
10 135lb front squats
x4 rounds.
I was trying not to take more than 2 minutes between rounds but ended up taking closer to 5 the last couple rounds in order not to die.
Now that it's over I'm happy I did it bc I obviously need to do more of this type of stuff but It really, really sucked doing it.