A. Squat Clean 20 Singles @ 155-175lbs rest as needed btwn reps 5@155, 8@165, 7@175 felt good
B. Double Barrel Front Squats 6-8 Reps rest 2 min btwn sets x5 85, 95, 105, 115, 125;never done these before so not sure if I went heavy enough at first but it got hard!
C1. Seated Single tempo Arm Dumbell Press 10 reps each arm with X130 Tempo x5 20lb bell, right shoulder fatigued every set at about the 8th rep
C2. Single Arm Hand and Knee Tempo Dumbell rows 10 reps each arm 1130 Tempo x5 25lb bell, right lat fatigued very quickly
D1. Hinge Rows 5×8-10 reps rest 1 min these were interesting, felt my slight pain thru right anterior deltoid if I didn’t focus on keeping my scaps retracted
D2. Accumulate 5 Defecit Negative HSPU (Only the negative) 6-8″ Defecit rest 1 min x5 piece of cake 🙂 nothing in my shoulder
AB 10 Seconds @ 100% watts: 896, 944, 925, 907
Row 15 Seconds @ 100% watt/avg: 302, 297, 317, 322
Ski Erg 20 Seconds @ 100% watt/avg: 250, 307, 293, 312
AMRAP 10 min
10 Squat Snatches @ 75lbs
10 Squat Snatechs @ 95lbs
10 Squat Snatches @ 115lbs
10 Squat Snatches 135lbs
Remaining time ARMAP Squat Snatches @ 145lbs
Score was 40. Only made the 10 @135 just barely. so, this was not great pm session for me. I’ve been battling a cold and really felt how hard it was to breath after the first 10 reps. I changed my weights every time, didn’t know if that was intended or not. By the time I got to the 135 I could tell my legs were a little powerless. I missed my first 3 reps, made 2, missed 2, then slowed down and finished 8. didn’t even get to put 145 on the bar.