A – 2 pos hang squat clean (mid thigh, below the knee). 1 complex every 75 sec x 8, build every 2 sets
215-225-230-235
Was nervous about the knee even after an intense glute warmup. Favored the left leg in a couple of the recoveries but greased the groove a little as I got going and stopped favoring one side and everything was better. So no major worries moving forward.
Didn’t feel a ton of pop, legs were so sore from Saturday.
+
B – Concentric only front squats – 1.1.1 x 4, rest 10 sec/2 min
223-245-255 x 2
These suck. Not sure I could’ve gone much heavier than I did today. Limiter was maintaining midline and fighting for the finish. In a twisted way looking forward to these and knees did not hurt or bother me at all here.
+
C – GH raise negatives x 5, rest 90 sec x 4
Done
+
D – EMOM x 14
odd min – 10 challenging TNG DB push press
55
Probably could’ve gone heavier but felt quick and fast in turnover and was challenging however.
even min – 10 C2B pullups.
Getting better but still need to improve my fluidity.
Felt the skin separate on rep 3 of the very last round, a little pissed about these because I felt I was getting better mechanically today. Consistency is improving but still a ways to go. Used hand protection in rounds 3-6 and wanted to ditch them for the last round, no hand tear but have a blood blister.