5-9-12

A. Front Squat @ 31X0; 5 x 3; rest 3 min

Warmup - 135/185 both for 5 with no tempo

Work - with tempo - 205/225/245/275/300

- Dear Front squats, its good to be back.  Been too long.

B. Good Morning @ 31X1; 3 x 5; rest 3 min (start @ 135)

- 135/145/155

Never really done these before.  Pretty interesting movement.  I feel like they are really going to help with squats and deadlift by increasing posterior chain strength / flexibility.

C. Back Squat @ 21X1; 3 x 12 @ 235; rest 3 min

- Got them all.  Went too slow on the tempo on the first set, so that one was the worst.  Pushed it hard, felt good.

D. Strict toes to Bar; 30 for time

1:05 

- Got 20 unbroken (28s) then 5 and 5.  Its oddly just like my HSPU layout right now.

+

4-6 hours rest

Swim 30 min @ Z1

- Swim was good.  Harder than I expected because of some soreness.  I went about 1100m and alternated between freestyle and then breaststroke for recovery about every third length of the pool (75m - freestyle, then 25m breast stroke).  Good time, need to buy some goggles though.