AM
Air bike 20 min, off bike every 4 min to do 5 thoracic bridges/side
Done fasted with only green tea
PM
A – Squat snatch – 1 rep every 30 sec x 20 @ 60%
140
Felt the way that 140 is supposed to feel. Fast and snappy
+
B – Top to top DB OH press x 16 alternating reps, rest 2 min x 4 sets
40-40-45-45
These sucked! But I liked them
+
C – Rope pullups accumulate 24 (alternate top arm every 4 reps) – not for time. bottom hand is at elbow of top hand, pull chin past top hand.
Done
These were programmed a couple of times with AWOD and I struggled with them drastically, both with the strength and they irritated my elbow, felt strong and healthy with them today.
+
D1 – Wtd dips x 6-8, rest 1 min
53 across, 6 (on rings) 8-7-6 (last 3 on parallel bar.
D2 – Supinated bent over BB row x 6-8, rest 1 min x 4
140 x 8, 155 x 8 x 3