AM
warm up _ 3 rounds not for time
handstand walk x 40-50 ft.
strict Mu x 1-2 reps
triple unders
Worked some freestanding handstand and free HSPU's. Not much room to walk at my garage.
Strict MU felt good. Holding a strong false grip is a weakness of mine.
Did 5-7 each round. Found the right rope for me to use for these.
then
A. Push Jerk x 2 singles x 5 sets @ 75-80% of reg. jerk
285, 295, 305, 305, 305
Stayed tng on the doubles. These felt strong.
305:
305:
B. Strict Shoulder press @ 51x1 tempo x 3 reps x 6 sets
135, 155, 175, 180, 185, 190
Done. Felt strong. Tough tempo.
C. DL; 63% of max; 3 reps Every 45 sec.x 10 sets
Done at 325.
PM
For time:
10 deficit HSPU @ 10”
15 deficit HSPU @ 5”
20 strict HSPU
4:52, A little deeper than 10 and 5 with the plate setup I had.
Went 5/5, 5/5/5, 3's and 2's on strict. Tri's started to lockup towards the end.
rest 10 minutes
3 rounds - 80% effort
400m run
10 DB alternating power snatch; 70#
15 T2B
500m row
100 double unders
rest 4 mintues bt. rounds
6:04, 6:00, 5:50
These felt great. Used 80# DB, no 70#. All movements UB. Row was most difficult part to stay cool as it was after the DB's and TTB. Felt really good doing something aerobic. Breathing was good.
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