11/18/2022
Paused squat cleans – 1 rep every 60 sec x 3, rest 3 min x 4 sets
*pause at mid shin for 2 sec before completing the rep
230-245-250-255 – was afraid that i got too aggressive on set 2 – but i started focusing on some good positional stuff and that helped. I did have to hang out in the bottom for a second on the last two sets at least 1 rep
+
Isometric deadlifts – 15 sec hold, new set every 2 min x 6
(185-205)
Went with 205 and that was plus 20 from last week and that extra 3 sec was no joke
+
8-10 sets of the complex, rest 45-60 sec bt reps
Wall walk + 2 strict wall facing HSPU + Pirhouette + 1 strict butt to wall HSPU
This felt better than last week with the extra wall facing hspu
+
Every 90 sec x 8 alternating sets
Odd sets – Row 100m HARD
Even sets – Ski 100m HARD
18.8 – 18.4 – 18.1 – 17.9 – Ski – 20??????? – 19.8 – ski for some reason didn’t save for me
11/19
tttTD
12 min AMRAP
3 wall facing strict hspu
6 hang power cleans @ 155lbs
9 toes to bar
7+1 – my goal was 8, I just wasn’t sure how I was going to do with assuming the wall facing hspu was going to be a bottleneck. So i was rather pleased. I felt them slowly becoming harder but i wasn’t trying to force the issue in the beginning. I thought the barbell was going to be harder but i felt really good with that weight today, so after a few rounds instead of taking time between movements i pushed the transitions and only really rested before going back to the wall. With time running off the clock i went to the wall faster than i was ready so i fought really freaking hard for the last good rep, it gave me a chance for 2 but 2 were not happening, had i rested a bit longer i might not have gotten that 1 rep. So happy i went for that
+
Accumulate 40 strict chest to bar pullups, not for time
done