Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy
A. Back Squat @ 22X1, 3, 2, 1, 7, 7, rest 2-3 min b/w sets **no failed reps, be more conservative
385, 420 (1), 435(x), 425 (x), 330, 330
My bad on misses. Thought I had it.
+
Sled Sprint w/ 150# on top, 20 sec ALL OUT, rest 3-4 min x 4
Complete.
+
12 min EMOM
1st- 4 TnG Squat Snatch, 165-185#
2nd- 8-10 CTB Pull Ups
Did 175 for first min. Then 165 for rest. Wanted to focus on technique. Had 1-2 missed reps. Rounds 3-6 were smooth. Did great job of getting to my hips. Felt explosive. Haven't felt that way in long time.
C2b were smooth. 10 each time. Cycle time has improved a lot. Was getting bout :11 secs from start to finish.
+
12 min EMOM
1st- 8 Double KB Front Rack Step Ups, 53#/H
2nd- 4” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping
Step ups: tough. Come a long way with these.
Hspu: 6+6, 1+3, 0+4, 0+4, 0+4, 0+3
+
Bike 5 min Z1 Flush
No comments:
Post a Comment