A.
Every 90sec for 9min:
3 Behind Neck Split Jerks
Every 90sec for 9min:
3 Split Jerks
*Use blocks, build into heavy triple with each. Don’t try to lower heavy reps to the back rack position.
B.
8min EMOM:
Clean Pull + Power Clean
*Build into a heavy weight and maintain for all 8 sets
C.
Bent Over Barbell Rows
4×8
*Aim for 5-10lbs heavier than last week
D.
5 Rounds NFT:
1 L-Sit Rope Climb (15′)
10-15 Kipping Ring Dips
E.
3 Rounds of:
500m Row
30 RKBS (70, 53)
30 T2B
*Push hard on row
A. 135, 165, 185, 205×2, 225 fail, tweeked neck. No go on front rack
B. no go (wrist)
C. No go
D. Reg climbs, 10 dips x 5 sets
E. 19:52 RX. Getting comfortable with 4 a.m
A. 185,205,215,225,235,245 only got one
185,205,215,225,235 got one, 245 none
B. all at 185 went light today
C. all at 140
D. Done
E 19:00 RX long workout and beat up
A. Built to 255 missed third. Built to 245 hit all three.
B. 225
C. 150
D. Skipped.
E. 18:55 or 17:55. Don’t remember when I started. Toes to bar went way better than I thought they would.