3/24
Thorough upper body prep (pull from what we’ve had in there regularly and see what we can do to prep HSPU)
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Every 45 sec x 8 alternating sets (4 each)
Odd – 5-6 dbl DB hang squat cleans
Even – 3-4 BMU
Did 6 db cleans and 3 bmu – went with 3 bmu because of head clearance at gym today….also on last clean round went ahead and wanted to feel both in a full round….db clean just feels dense, not much of a heart rate response for me there, but bmu had a much higher response for sure.
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Every 60 sec x 8 alternating sets (4 each)
Odd – 200m row @ target 1k effort
Even – 30 sec strict HSPU singles
5____3/2/1____1/1/1/1____3/x -> I know there will be a ton of fatigue built in but if we manage smart breaks and small cluster reps we can finish this one…..no shoulder pain, a little elbow irritation on negative, not sure were that came from but that is manageable
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For time
50 DU’s + 13 DL’s @ 225lbs
50 DU’s + 9 DL’s @ 275lbs
50 DU’s + 5 DL’s @ 315lbs
3:09 – 13’s done as 4/3/3/3, 9’s done as 3’s, 315 done UB – made me think that breaking up the 225 barbell will be very valuable….shortly after this was done I wanted to see how long it took to do 10 singles at 225 and it was 25 seconds. I feel this workout doesns’t really start until 275 so those last 30 reps @ 275 and 315 need to feel like I can attack it with as little rest as possible and keep the DU clean