Tasia
am
*last week of 5’s. Make them count. Go after that true 5RM
A. Strict Press – 5RM + 2×5@90%
B. Push Jerk – 5RM + 2×5@90%
C. Back SqT – 5RM + 2×5@90%
D. 10-15 min recovery work for afternoon
Pm
A. Ladder format 2/2,4/4,6/6,8/8,10/10 etc- of;
8 min clock
SqT cleans 155/108
Strict ring dips
*muscle up begins the ring dips
B. Assistance work – NFT
Weighted situps 4×15-20 heavy
Side planks 2-3 X 1 min each side
DB sa Row 12-15 reps X 3 sets each side
Y’s + T’s Scap work
Single Session:
A. Weakness OH above
B. Back SqT
C. metcon
It’s knly Monday and I’m already feeling the effects of a vacation diet
Push jerks 5rm
242
90%
99kg
Back squats at 308
90% at 77kg
Metcon
10 dips in the set of 14
Recovery work now
A. 108
B. 153 <- Not a typo. The front of my shoulders are wrecking my pressing power. IDK what's up.
C. 278
PM
A. 4 ring Dips into the 10s.
Will do assistance work manana.
A. 160 pr
B. Failed on my 5th at 260, fucking had it……
C. 420 pr
D. Add on bench 5rm 235
C. Metcon 2 dips into my 10, didn’t warmup, was rushed to start, went real slow, like to see if I actually hit it. Dips from a mu get scary
A-190
B-260
C-355
D- 4 cleans into 14s. So many squat cleans lately
E- assistance done
Strct Press 125×4, 110x5x2
B. Sqt 275×5, 247.5×2
Metcon … sort of
Full clean 135, failed m. up attempt, ring dips … 2/2 4/4/ 6/6 etc
got through 6 cleans in round of 8.