A. Back Squats 75%/1rep paused 3 seconds x 3 sets
180/82kilo
B. Snatch Pull + Snatch + OHS @ tempo; build in 15 min
121# sucked today
C. Rowing 1:30 hard :30 off x 10; hard efforts but sustainable off repeat 500 times
P.M. A. Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused 220#/100kilo 187/85kilo Overall not too hard felt good knee cooperated today. B. EMOM x 15 1. 5-7 MU 2. 2 rounds bounding jumps 3. 10 cal AB 7 MU first 3 rounds then 5 then thought was done so stopped only had time for 3 MU last round. AB did well for me over 400 watts each round. Was a time I couldn't do that for a max 1 round. |
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