A – Power clean x 1/Hang Power clean x 2/Front squat x 3 – 5 working sets
205-215-220-225-230
B – 1-arm DB OH press x 8-10/side x 3 sets/side
10 @ 50 for both arms w/45sec rest bt arms – the 45sec rest bt arms made the last set on my left arm a bit of a grind
C – Dbl DB reverse flys with slight bend in elbows from chest supported position x 8-10, rest as needed x 3 sets
15’s x 10 – no same size db 20’s don’t think my mind would have been cool with that lol
+
E5MOM x 4 sets
Row 48 cals (progressive intensity, second 24 faster than first 24), directly into
Set 1 – 25 back squats @ 155lbs – 3:46
Set 2 – 25 front squats @ 115lbs – 3:42
Set 3 – 25 wallballs @ 30lbs – 3:47 (done in 8/8/9)
Set 4 – 50 air squats with weight vest – 4:29
(each set starts with row, then progress to squatting variation)
row splits – 2:31.6-2:28.2-2:36.5-2:43.5 – the wall ball was the only one that really effected the row…..well let me rephrase that, the only one that really effected the row today. My lats felt so smoked, like CrossFit open smoked, and my legs not terrible, but definitely feeling a little bit still.
+
C1 – Side lying sorenson hold x 18 sec/side, rest 1 min
18sec was really hard to maintain quality, right about 10/12 sec is where I could feel fighting for position got a hell of a lot harder
C2 – Extended hollow hold with small arm scissors x 12 + small feet scissors x 12, rest 1 min x 4
done