A. Overhead squat, build quickly to moderate/tough single, 22X1
B. Sandbag walking lunges, 3 x 10-15m smooth & controlled (can double up on bags if these are easy); 2:00 rest
C. Unsupported 1-arm DB row (not on a bench), 3 x 6-8/side; :45 between sides
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3 sets:
:60 row @ 97% effort
6:00 walk rest
Post results to comments.
A. 75
B. Complete
C. 25(8) – 30(8) – 35(8)
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Complete…not really at 97%
Shoulder is feeling good, but working on not waking the beast. Ha.
Did max out jerk instead from Tuesday.
A. 135-185-225-255-280-315-330-340# … 315# and 330# very crisp. 340# solid lockout. But had a fight to gain balance. But solid lift. Very happy.
B. Complete.
C. 65-75-80
D. Was aloud to do .30sec slow and then afap on the last 30.
Complete. Got down to a 1:19-1:21-1:25. All were on a 30 pace.
PM:
A. Squat snatch, 10:00 easy tech work, nothing above 185 today
B. Squat clean & split jerk, 5 x 1 @ 80-90% 1RM; begin a rep every 2:00
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For 12:00:
Evens: 5 strict + 5 kipping handstand push-ups
Odds: 3 rounds of [1 bar muscle-up + 1 toes-to-bar]
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3 sets:
:60 row @ 97%
6:00 walk rest
A. Complete – got 5 crisp reps @ 185 – these felt great (especially with my new, non-stench bee’s knees).
B. All 5 reps @ 275 – couldn’t believe how easy these felt. PR in the works…
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Complete – this got more difficult than I thought it would. That’s a lot of HSPUs
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Complete @ avg/500m – 1:25.9, 1:24.2, 1:23.1 – I was such a wimp on the first set.
A. 175
B. Complete
C. 8’s at 35, 40, 45. Will start w 45 next time.
+ 1:37, 1:38.3, 1:37.7
A. Kept it light here and stopped at 195. Felt solid.
B. Two Sandbags
C. 70 lbs across
The 2nd two rows were closer to 100%. I had Glenn behind me providing encouragement. 327 m, 330 m, and 319 m. I don’t remember my average paces, but the first two were just over 1:30 and the third was around 1:34. Ran out of gas on the third.