First Met-con in Months - Training Progression - Week 12, Day 5

Back Squat
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
4 Sets of 3 Reps @ 80%

Seated Press
4 Sets of 4 Reps

Daily Volume: 34
Weekly Volume: 179

Today was supposed to be an active rest day that consisted of some squats and seated press.  Felt good to get some more volume in with the squats!  Just when I thought I was done, I got roped into doing a circuit we had planned for the men's water polo team.  It was the following:

2 Rounds:
15yd Prowler Pull/15yd Prowler Push(low bar)
20 Overhead Lunges w/ 45# Bag
20 Curls/20 Overhead Tricep Extensions w/ 45# Plate
20 Tire Pushes w/ Partner
20 KB Swings (24kg)
10 Trap Deadlifts (110kg)
-2 mins rest-

I was a little smoked.  HAHA!  First real met-con since September sometime.  Felt good to get some conditioning in though on a light day of lifting.