240706

5/3/1 BACK SQUAT: WEEK 1
5 Reps @ 65% Barbell Back Squat
5 Reps @ 75% Barbell Back Squat
5+ Reps @ 85% Barbell Back Squat

5x200
5x230
10x260

Training Max: 301.5 lb.

Boring But Big 5x10 @ 50%
5x10 @ 155

Warm-up 10 minute row: 2281m, 2:11.5/500m
Cool-down 10 minute row: 2244m, 2:13.6/500m

Paddle: Little Platte River, Quarry Road to County O
Distance: 12.51 miles
Time: 2:54:48, 4.3 mph
Rockville (Platte River): ht/ft: 5.45 | cfs: 366(provisional)

https://www.strava.com/activities/11826113893