A – Mcgill big 3
done
B1 – Clean pull x 1 + Squat clean x 1 + Hang Squat clean x 1 x 2 ‘reps’ of this complex, hang on to bar during complex but drop between ‘reps’ and reset, rest 30 sec after second rep
185 added 10lbs every set ending up at 225. The set at 205 was rough, I didn’t have the best control and let the bar pull me forward a little on the transition from the clean pull to the squat clean. These were a little more heart rate response relative than I expected, the 225 was not as much and I’m sure my overall cycle time wasn’t as fast. I also had better position because I was much more cognizant of the positions and control
B2 – KB sumo hold squat jumps x 1.1.1.1 for height, rest 2-3 sec bt reps, 2 min after all 4 reps x 5 sets
I don’t have much hops any more I feel like. 70 lb kb
C – Paused front squat doubles – 8 sec pause at just below parallel, not complete rock bottom, keep tension, new set E2MOM x 5
175 – um, yuck
+
get a thorough posterior chain/low back warmup for this
+
D1 – 40 deadlifts @ 185lbs, rest 3 min
1:19 – 31/9 – I felt my lats start to fatigue most getting into the 20’s, then I started thinking I don’t think you can make it all the way, but I almost didn’t anticipate being able to do that from jump.
D2 – 20 deadlifts @ 255lbs
40 – UB – went with my opposite mixed grip to start because I didn’t anticipate being able to go unbroken, so I thought if I break, I can switch back to what my normal comfortable mixed grip is and that will help speed up my cycle rate, so kind of surprised myself and was able to flat out grind through.
E – Edge of bench reverse leg lifts with glute focus x 10-12, rest 2 min x 3 (slight bend in knees)
Did not feel good at this at all
F – Wall assisted glute bridge hold with active PPT x 90 sec, rest 3 min x 2
I forgot how not fun this is and how long it makes 90sec feel