A. Squat snatch, 3-6 x 1 @ 90+% 1RM – crisp reps more important than load, don’t force anything; begin a rep every 2:00
B. 1 & 1/4 back squats, 3-3-3; 2:00-3:00 rest
+
For reps:
5:00 strict pronated pull-ups
5:00 rest
5:00 wall balls, 30/20 to 10/9
+
3 sets:
1-2 rope climbs
:30 rest
max L-sit on parallettes
:30 rest
Post results to comments.
A. nope
B. 3-3-3 @ 145-155-165, 31X1; 3:00 rest
+
52
+
66
+
subbed sandbag carry to train tracks and back
A. Worked up to a heavy. Have not lifted heavy in a while.
#230. Dropped down to #205×4 failed 4th single
B. 285-305-325 all felt heavy
C. 50 reps.
D. 87 reps. Wow that got tough. Beat Annie.
Nft. Rope was damn slick as dog snot
Went easy today after comp this weekend.
A. Worked up to 120# SS. Went for 6. Missed #3, all others felt good considering.
B. 1& 1/4 back squats 3-3-3
165-175-185
+
5:00 strict pronated pull ups – 37
5:00 rest
5:00 WB, 20# to 9′- 95
+3 sets
:30 l-sits on parallettes
Skipped rope climbs. Had those on Saturday and still got rope burn on my right shin, plus rope is slick and I was tired…
A. 120-120-120-125-125-125
B. 185-195-205
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33 pullups
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85 wall balls
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3 rds 1 rope climb/20 second L sit