A – Below knee hang squat snatch high pull x 1 + Below knee hang squat snatch x 1, rest 2 min x 6 sets (working weights around 165-185)
175 x 3, 185 x 3
Didn’t feel as strong and powerful on the high pull at 185 but still felt crisp and clean
B – Back squat – 4 sets of 4 and 4 sets of 2, no pause at top, rest 3 min
265 & 285
C – Bench press 10 sets of 3 @ 185, rest 90 sec
done
D – Wtd pullup 10 sets of 3 @ 35lbs, rest 90 sec
done – this felt pretty strong today and even tried to control tempo a little slower on each rep
E1 – Strict ring dips x 6/Kipping ring dips x 6, rest 90 sec
These felt awesome!!!!!! The hardest part was trying to maintain lockout on the kipping
E2 – Ring pullups with false grip x 3-4, try to pause with contact at chest, rest 90 sec x 3 sets
3-3-3
The first set, pause at my chest was a fraction of a second
First 2 sets I got 4 reps but the 4th rep wasn’t full range of motion to chest contact