A – Power clean x 1/Hang Power clean x 2 – new complex every 90 sec x 8
205 across
Hands were extremely sensitive today, I was a little bitch. Could’ve easily moved more weight for the power and the first hang, but I felt a huge difference of power and strength for the 2nd hang power clean
B – Push press @ 11X3 tempo x 6, rest 2 min x 4
155 across. Maybe a bit aggressive again, but I went for it staying there. Definitely a grind but good.
C1 – Banded strict HSPU x 2-3, rest 20 sec
0 the first set – 2 and 2
C2 – Strict HSPU x 6, rest 30 sec
3-3-4
C3 – Kipping HSPU x 12, rest 3 min x 3 sets
12 but not smooth at all.
Along these lines, in the comp, the strict press. My traps were so lit up and felt that was my limiting factor and not being able to hit more reps on the strict press. That is again were I felt the limiting factor today.
D1 – Wtd pullups x 3, rest 20 sec
3 @ 45
D2 – Strict C2B pullups x 6, rest 30 sec
done
D3 – Kipping C2B pullups x 12, rest 3 min x 3 sets
felt heavy, tired and joints were a little achy but felt technique and all the work up to this point helped.
+
5 rounds for time
3 bar MU
6 Dbl KB hang cleans @ 53/hand
35 DU’s
7:27
Bar muscle ups did not feel crisp, and kb hang cleans were no where near efficient today.
Today my joints just felt a little stiff and had a pretty good warm up, just think it was a bad day. I’m sure there was still some carry over from comp, travel, out of routine etc.