11/15
A. Split Jerks: 3,3,2,2,2; rest 2 min – 60,70,75,78,80% – Working strength/control in rerack, No blocks
185-195-205-215-225
B. Deadlift: Build to 85% Current 1RM
385
C. Hand Release DL: 5 reps x 3 sets @ 82-85% 1RM
335
+
For time (20 min cap)
30 Cal C2 Bike
30 Walking Lunge Steps (farmers Carry) @ 50lbs
30 toes to bar
30 Cal C2 Bike
20 Walking Lunge Steps (FR) @ 50lbs
30 CTB
30 Cal C2 Bike
10 OHWL Steps @ 50lbs
30 Bar Muscle Ups
18:16 – of course the bmu took the longest, but i did this at the gym that has the bike erg but the negative is the ceiling clearance space, at lockout if i look forward/neutral my head hits the ceiling. Which when i started getting tired and needed to keep really hard i could feel my hair hit the ceiling so that made me hesitant to be aggressive. Definitely effected my overall time because even with taking semi short breaks I could never do a big set
11/18
A. Bench press – 10,10,8,8,6. heavier each set, rest 3 min
165-175-185-195-205 – i would say that each set was pretty close to 1RIR
B. DB Suitcase KOT Split Squats @ 2020: 8-10 reps/side x 3 sets; rest 2 min – Front foot slightly elevated – light/moderate load working end ranges
35’s
+
10 min AMRAP:
11 CTB Pull-ups
9 DB Power Clean @ 50lbs
7 Strict HSPUs
5+2 – I actually was really pleased here as I had good breaks on shspu and never hit failure. I was a little nervous that i might push too hard to failure, but i never let it happen. I also started breaking up pc as that felt like my bis/lats/shoulders started blowing up and was afraid of the carryover to the hspu.