AB 3 min @ 125 watts
AB 3 min @ 175 watts
AB 3 min @ 225 watts
done
+
Band pull apart super series (https://www.youtube.com/watch?v=BVehf-8FAxQ)
The external rotations today felt way better than it has post injury. I was able to create a little more tension and torque with the same grip I have been using
+
Every 2 min x 7 rounds
19 wallballs
19 row cals
Time left
26-24-25-25-20-16-9
Way better fueled and mentally ready. Never pushed to fight to be in time. Goal was to hold mid 1200’s, only started dipping in the last 3 rounds. But it wasn’t until the last round that I couldn’t get it back up quickly if it dipped below 1160’s.
Can re-edt as “for time” if you need me to
+
AB 20 cals @ 400-425 watts, rest 10 sec
50 Du’s, rest 15 sec,
11-8-5 squat cleans @ 155-185-215lbs (weight goes up and reps go down each set)
rest 4 min bt sets x 3
Time w/barbell
1:00 – 1:09 – :41
On the set of 155 I felt it was as much squatting endurance as it was bracing and speed out of the bottom. I had no time pacing here, just drop the bar and get right back on it.
At 185, I started by doing 1 rep on the 10sec mark, and right around rep 5 I wanted to try and speed up slightly and stopped looking at the clock for pacing and just went.
215 felt pretty good.
And only broke on the dubz once and that was on the first set.