A. 1k Row x 3; rest 1:45 between @85-90 % output
B. Thruster (rack): 3RM + 2×3@90%
C. :20 hs hold (wall) x 6; rest :10
pm:
A. Back SqT – 1.1.1 cluster @31X1; rest :15 between clusters
B.
amrap 7
10 Front Sqts (155/108)
10 strict hspu
rest 3 min
amrap 5
10 thrusters (95/63)
10 bar facing burpees
C. head over to bike, pedal for 7-10 min, recovery (throw mask on if you have)
D. GHD Back Ext (bar on back snatch grip) 3 x 10 ..10th rep, you hold for :10 at max extension pause
I suffered… A lot today. Not sure if I am not fully recovered still or I just did not eat enough but today was a grind.
One session
A) Back squat Cluster- worked up to 340#
B) 3 RM Thruster 185# which is 25# shy of 3 months ago, felt weak.
C) AMRAP 7- 3+10 AMRAP 5- 3+2 (died on this)
D) Row 1000m x3- Huge goat for me, need to iron this out
E) Back ext 3×10
A. BS cluster: worked up to 80kg
B. 3 rounds 10 fs 95# / 10 HSPUs
Rest 2 min
3 rounds 10 thrusters 65# / 10 Burpee over bar
C. 1k row x3 w 1:45 rest, tried to stay 70-75% w negative splits
4:24 (2:12), 4:20 (2:10), 4:05 (2:03)
Sunday prep
D. Snatch cluster: built to 100#
E. Power clean + split jerk: built to 130#
F. Strict press: sets of 5 @ 65,75,80,85
G. Cool down: 10 min jog
A. 15.3
– rested about 30 and was useless but did some of the work as best as I could.
B. 3x 1k row at 4:05 – more recovery
C. 3rm thruster 225(have hit 245 before but not today)
D. BCk squats
275/305/325
E. Back ext w 35# bar complete
A. 15.3.. 431 reps.
B. 3RM thruster: 165lbs.. failed 3rd rep of 176lbs.
C. Back squat cluster: worked up to 231lbs.
D. EMOM (every 2 min): max strict handstand push-ups. + 12 bar facing burpees. My strict handstand push-ups went: 16, 7, 7, 7, 7, 7, 6, 6 (The last one might have been 5.. I forgot to take a pic of my board!) This ended really sucking bah! #feltgood