A – Banded speed deadlifts – 3 reps EMOM x 8 (moderate load, good speed)
185
B1 – 8-10 strict HSPU, rest 15 sec
B2 – 12-14 kipping HSPU (open standard), rest 3 min x 4 sets
10-10-8-8
14-14-14-13
C1 – 30 sec active hollow hang from pullup bar, rest 10 sec
C2 – 100ft dbl DB farmer carry unbroken and tough, rest 180 sec x 3 sets
95 on farmer carry
+
For time hard effort
30 cal AB
30 toes to bar
(rest 8 min)
For time, hard effort
30 cal row
30 dbl DB thrusters @ 50/hand
2:29
1:09 @ roughly 600+ Watts whole time
21-x-9
My hands were a little tender when doing the hollow hold so I turned into a little bitch, didn’t man up and went with extra padding for gripping. Big mistake. I felt like I was having to readjust my hands every rep, this was the only reason I came off the bar at 21, jumped up immediately and couldn’t grip. Ripped off grips and then fought for the last 2 reps. My flexors were pretty lit up so not sure I could’ve hit 30 ub but damn sure wanted to try.
2:52
1:20 on row – stayed right around 1475-1500 cal/hr, about 2-3 breaths before I picked up db’s because the plan was to go all the way
29-1
Failed rep 30 @ 2:40
Left bicep started cramping up at rep 26 in front rack, tried to minimize it and take a quick breath in lockout, rep 29 used a ton of energy to jump it out of rack rep 30 could not extend the elbow lost it and dropped it, tried to pick it up as quick as I could but db’s bounced too far away.
Effort and want to were high today. A couple of minor errors that we can not have happen on gameday.