A – 10 MU for time, rest walk 5-6 min x 3
1:19 – 4/3/2/1 – wanted to hang on for the last set of 3 but positioning just didn’t feel right coming out of rep 9.
1:15 – 3/3/3/1 – this was my original plan, got a little sloppy with mechanics in the middle towards the end, didn’t focus on staying nice and hollow. Will do more best swings in warm up next time
DNF – felt skin separate on rep 3, so I called it, which the blister popped later in the rig dip work. I was a little upset because I had a new plan that I wanted to try out, I was going to do sets of 2’s and start a set every 15 seconds.
B1 – DB batwing row x 6/side (opposite arm remains flexed), rest 90 sec
55 x 3, 60 x 1, 65 x 1 (not as crisp here)
B2 – Close grip bench press x 12, rest 90 sec x 5
155 x 1, 165 x 2, 275 x 2 (really wanted to do s set at 185 but was by myself in the gym so no spotter for safety
D – Ring dips @ 22X2 tempo x 6-8 + 20 sec ring support hold, rest 3 min x 4
6’s across, first 3 sets of 20 second holds were better than last weeks 15 seconds, but the last set was a struggle, broke at 15 seconds, elbows were bending shoulders were internally rotating, wasn’t pretty. Did 10 more seconds for good measure
E – Bike 2000m @ same pace as last week, start a set every 5 min x 4
done