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