6/20 - 6/22

Fri 6/20:

 

New rack seq in warmup

 

A. Clean Pull: 5 x 1.1.1; rest 10 sec/3 min 225, 225, 245, 245, 265.

B. Back Squat: 1 x amrap to failure - use same wt. as Mon notes-same setup in cage

295lbs. x 15 reps. Failed at 16th attempt.

C. Front Rack Walking Lunges: 3 x 10 steps @20X1, rest 90 sec

185, 165, 165. Went too heavy on first set to maintain prescribed tempo so dropped down and felt much better.

 

+

mobility/stability circuit, 3 x:

6/arm KB Windmills - light, for ROM & stable shoulder 8KG.

6/side Long Cossack Squats

 

pm:

Bike and/or Run long - DID NOT DO.

 

Sat 6/21:

 

Handstand walk drills in warmup 8-12 min

 

For time:

30 C2B

30 Strict HSPU

30 T2B

30 Kipping HSPU

30 K2E

30 Ring Dips

TIME: 19:32

*pre-existing hand tear issues slowed me down on this. Wasn't feeling super on today. This was probably at 75% effort.

+

9 rounds:

50m High Prowler Push - fast, load so it takes ~4-5 sec rest 1 min Injured calf setting up rig.

Did not start or complete.

 

Sun 6/22:

rest