A. Deadlift, build to tough single 475 (92% of 1RM); I'll take that
B. 50 deadlifts for time 315# 4:25; 10 outta the gate then 5's the rest of the way; hamstrings and glutes were BLOWIN' up + 10 sets: 4 MU 8 Push press 95# 12 CTB rest 2:00 1:40 1:50 2:03 1:55 2:38 4:17 (stopped mid-set to put on grips) 3:09 3:27 3:29 2:47 Last 4 sets pretty much did singles on MU and CTB to protect my hands; push presses were non-factor
:30 burpees @ 85% :30 rest x10 116 total HR avg 145 HR max 162 rest 2:00 :30 AD @ 85% :30 easy x10 112 total cals HR avg 142 HR max 149 rest 2:00 :30 run @ 85% :30 walk x5 Little more than 1/2 mile total HR avg 156 HR max 166
B. Cuban press 3x6-8 reps rest 2:00 8 reps across @40 C. 20 thrusters AFAP 135# rest 4:00 x3 :39, :38, :42; this was tough especially the last set, breathing got really tough and labored in addition to legs fatiguing + 5 sets: 1 Squat Snatch 205# 3 Squat Cleans 255# 10 Wall balls 30# rest 1:00 :58 :57 1:03 1:02 1:03 Really tough on last set; legs AND back were starting to fail on cleans, 30lb WB was no fun either
A. Squat Clean 1,1,1,1,1 rest 3:00 307-307-307-297-287-292-297; legs were more fatigued than expected, even the pull from the floor felt heavy B. Emom 10 3 tng squat snatches 145 Done, not too difficult + 6 min z1 running + 400m run @1:50 pace rest 1:30 x8 + 6 min z1 running Done; had a hard time finding my pace, ranged from 1:52 down to 1:45; avg HR upper 150s, max upper 160s
A. Push Press 5x5 rest 2:30 215-215-215-220-225x4; did TnG on first four sets then reset for set at 225 in hopes of a faster dip/drive; got out of grove on fifth rep, hence the miss
B. Accumulate 72 strict hspu in sets of 3 Done in 23:15, did all sets on the minute; did 60 in 26 min two weeks ago + 3 sets @ 95% 15-12-9 Thruster 100# Cal on rower rest 15:00 (when feeling sort of recovered, practice handstand) 3:21, 3:18, 3:17; hurt a good amount but felt consistent throughout each effort
A. Clean Grip Deadlift @31X1 5x3 rest 3:00 341-353-363-373-383; felt stronger than last week
B. Reverse Hyper, 3x8-10 rest 2:00 135-180-180; with controlled momentum and slight lumber flexion; back feels stronger this week C. Accumulate 20 negative body levers Done, didn't seem as miserable as last week *Did B and C as a superset to save time and break the monotony of the body levers + Emom 10 Odd: 6 CTB Even: 10 Wall balls + Emom 10 Odd: 6 CTB Even: 30 sec ad 80% + Emom 10 Odd: 6 CTB Even: 5 thrusters 155# + Emom 10 Odd: 6 CTB Even: 30 sec row 80% Done, CTB felt very good, hands stayed intact and did 4-2 up until the final EMOM when they started to get a little more sloppy and fatigued
