A1 – Clean pulls x 3, rest 30 sec
215-235-245-255-265
A2 – Seated box jump/step down x 1.1.1, rest 3 min x 4-5 sets pending speed on bar and springiness on box
B – Depth jumps x 4, rest 2 min x 3 sets (low box, 12-18 in, minimal ground contact time. between sets, do some thoracic CARs and cat/camels)
Only got 2 reps in and I felt my shoulder/bicep tendon from the swinging arm motion.
+
3 sets
AB 15 cals @ 90%
12 TNG dbl KB deadlifts @ 2pd/hand
8 no pushup burpees
(rest 60 sec)
Row 15 cals @ 90 %
12 russian KB swings @ 2pd
8 no pushup burpees
(rest 3 min)
3:29
3:36
3:56
Man it felt so good to breath heavy. It’s crazy how much you end up missing something like that. Everything felt pretty good, row was fine, pulling on the handles on the last set of the bike was a little shaky, think I was feeling good and was trying to crank on the handles a little too hard.