AM
5 Rounds for time:
12 DL – 155#/105#
12 TTB
9 HPC – 155#/105#
9 CTB Pull-Ups
6 S2O – 155#/105#
6 Bar Muscle Ups
Was planning on doing all 5 rounds, but was pushing to 4 rounds in under the 15 min time cap. At the 15 min time cap i had just hit 1 sto and didn’t get the 2nd one in. I really tried to pace conservatively in the beginning to manage grip and everything. After the cap i wanted to work on quick transitions as my focus, rested a little bit longer than game pace but forced quick aggressive transitions. Hands felt extremely raw after and had there been painfully one more round I do feel my hands would’ve torn
PM
Snatch – 8 singles @ 85-92%, rest as needed
185-190-195-200 – 2 @ each and these actually felt strong and solid
+
Clean and jerk – 5 singles @ 85-90%, rest as needed
255 x 3 – 265 x 3 – clean felt really good and jerk felt good and like butter @ 255, not hard but not crisp consistently crisp on all sets of 265
+
Deadlift triples with hand flash at bottom, 5 building sets, rest as needed
315-335-355-365-385 – the 385 was slow but actually felt really good and the 2nd and 3rd reps felt a little faster……I think if i have to i could’ve grinded through 405 for a double for sure and fought for the 3rd with everyhing i had.
+
Rope climb – 6 for time to 15ft, rest 2 min
Rope climb – 3 legless for time to 15ft, rest 2 min
Rope climb – 6 for time to 15ft
1:12 – elbow started flaring up and didn’t not feel as smooth as descent was a few weeks ago, rope i used felt different and i didn’t trust it, but still tried to work through it. LL – 47 – elbow was not happy at all and called it here, but wanted to finish the 3 stubbornly even if it wouldn’t be at game pace. On a separate training note, they are definitely going to leave a small part of the rig up for me and some weights around so there will be some accommodation, not sure if a GHD will be left but even as stressful as it is they are attempting to work with me. And the rope will be left up as well so still can get most things in. But still going to work on other alternatives to be safe as well.
I would also say this has added a small amount of stress, overall the body feels great, was feeling super jazzed about the DT/gymnastics piece that i felt super in control of, and was excited to challenge the rope climb, but was a little frustrated that it didn’t go as smooth as planned, but the point i was getting to is, my body feels great but my hands feel raw…..thank goodness for a rest day.