5/23A – MU beat swing practice – self directed
B – MU clusters – 3.3.3 x 3, rest 25 sec/3 min
Round 2 was the best round. The best feeling was that if i was off on one rep i could quickly fix the very next rep and I think the best swings play a huge role. Set 3 was work though after the first cluster set
C1 – Bent over single arm DB row x 10, rest 90 sec
80 x 10 across
C2 – Single arm neutral grip DB bench press x 8, rest 90 sec x 5
65 x 3, 70 x 2
D1 – Archer pushups on rings x 10/side, rest 60 sec
getting better on control and consistently keeping the arm straight.
D2 – Uneven ring pullups x 5/side, rest 60 sec, 3 sets
still challenging but this is the first day I felt solid through all sets and reps
E – Bike 1km @ 85%, start a set every 3 min x 5
Average of 1:30ish each round.
5/24
A – Power clean from blocks above knee – 1.1.1 x 5, rest 10 sec/2 min (85% ish effort)
when I got into the working sets I forgot I was supposed to stay at 85ish effort. 85ish would’ve been 225/230
230/235/240/245 – felt better as I went.
B – Front Rack walkout @ 115% FS max, 15 sec on, 1:45 rest x 4
405 and damn this was tough. Really focused on keeping the glutes and abs super tight, elbows nice and high.
C – Front Squats – 10×3 @ 76% 1RM, rest 90 sec
265
D – 25 bar over burpees for time (all sets under 1:55), rest walk 4 min x 4
1:49/1:49/1:47/1:42
Had a goal to be at 15 reps at 1:00, I let this be my gauge of finishing pace. Did not use a metronome today, and wanted to trust my rhythm that had worked on the past 2 weeks. Last round I played with barely jumping over the bar and twisting halfway in the air. That pace wasn’t as sustainable as the previous 3 sets.
E – Passive hang from pullup bar 8 sets of 30 sec, rest as needed
done