060315

A. AMRAP 15 @70-80%

200m weighted run

1 legless rope climb – up and down to 15′

10 cal bike 

15 Ghd sit-ups 

3+201. Was on the run during time cap. Did extra legless for work

B. Bench Press – 5RM + 2×5@90% 73kg, drops at 65

C. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between. Done 

D. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep: 105 for 3RM, 110 for two

Pm: 

A. Max Height – strict deficit hspu – 4″. Did 9″ two weeks ago so clearly the volume of the week crushed me. Added 15 singles in at 2″ deficit for volume. 

B. Split jerk Complex – BTN split Jerk + Split Jerk; build to max  + 5×2 @65-70% of 1RM a Split Jerk. Speed focus  80kg. Went to 55kg for drop sets. Couldn’t complete as prescribed. 

C. Got 17 kb but theory is I had a broken bike. I think I believe it. Either way, got a good sweat on. 

D. Assistance work. Done

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