A – Back Squat 4 sets of 6, rest 2 min
265
Was definitely challenging but there was no fear of missing and speed was consistent
same weight across, tough but doable
+
B – 4 sets, rest walk 2:30
8 Power Cleans @ 135lbs
8 burpee over bar fast
12 sec airdyne fast
Played with a warm up of
4 pc 4 burpee and 6-8 seconds on airdyne for 3 rounds. Felt fairly prepared EST wise with this approach.
:52/:47/:53/:49
Remembered to time Burpee only on rd 1 & 3
:35 & :41
Definitely felt the power slow down in round 3.
Really pushed the pace in the airdyne, maybe closer to max effort than just “fast”. Goal was to be in or near 800 watts
+
C – 1-arm OH carry 30m + 5 1-arm OHS, rest 1 min bt arms x 4 sets each
40 lb DB across.
Was harder to fight for lock out on right side. Walk was challenging but manageable but started getting tired in rd 3 & 4.
+
D – DB ext rotation x 12/arm, rest 30 sec bt arms x 3
20 across