A – Wtd lean away pullups @ 30X1 tempo x 5-6, rest 2 min x 4 5 reps across, 2 @ 20, 2 @ 25
B1 – 1-arm DB push press x 8/side, rest 30 sec bt sides
70×3, 75, 80
B2 – Bent over Dbl DB/KB supinated row x 12, rest 90 sec x 5
45×3, 50×2
C – Back rack cyclist squats @ 2021 tempo x 8, new set every 2:30 x 5 (longer concentric, will suck more)
Yes sucked WAY more with that 2 second concentric
150
I wanted to do a little bit more this week than last, rep 7 & 8 were slow and (good) painful.
+
For time
10-8-6-4-2 1-arm alternating DB power snatches @ 60lbs
40 DU’s each round
So thankfully I saw your text come across my timer before I finished this one.
4:01
I know this would’ve been a lot faster had I not done 20 total reps and a set of dubz to start before I your text came through. Definitely effected my dubz a little, but think I could’ve shaved 20-30 seconds at least had I not done a “20” rep warmup
+
D1 – Chest supported DB reverse flys x 8-10, rest 60 sec
Done at home with 12 LB db’s, holding top position due to lighter db’s
D2 – Prone thoracic extensions x 4-5 with 3-5 sec hold at top of each, rest 60 sec x 4
Done