AM
30 min air bike @ Z1
Done
15 min thoracic spine and pec mobility
+
PM
A – Squat clean – 8 singles @ 80%, rest 2 min
235
Legs felt really tired from all the work yesterday. However, I felt I moved 80% the way I should. Has been a while since cleaning so too quite a few warm up reps to grease the groove.
+
B – 10 rounds for time
1 legless rope climb 12-15′
5 ring dips
8:22
Underestimated the volume of 50 ring dips. Felt this kick in about round 6 or 7.
+
C1 – DB skull crushers x 8-10, rest 1 min
30 x 10 -30 x 10 – 40 x 8
C2 – Banded face pulls x 8-10, rest 1 min x 3
Done
+
D – Negative body levers x 20 SLOW reps, rest as needed
Did on rings and from a tucked position. Otherwise my quality would’ve dipped quickly and would not have been able to keep them slow.