A – BB strict press 5,5,5,10. rest 2 min
115-125-135-105
B1 – 3 ring MU transition only, no dip out, rest 60 sec
B2 – 3 ring MU for quality and crisp form, rest 2 min x 6 sets
This is still really good stuff, and the extra set felt even better.
C1 – Single arm rope rows from standing x 6/side, rest 30 sec
These were harder than I expected them to be.
C2 – Banded/cable tricep pressdown with 2 sec pause at lockout to squeeze tris x 10, rest 2 min x 4 sets
done
+
For time
25-20-15
AB cals
Power snatches @ 75lbs
6:54
I went back and forth on what my strategy was to be for this one. Break the power snatches in order to hold higher wattage on bike, see about going unbroken and try not and die on the bike, knew this would not be the best choice.
Don’t remember how long the first bike cals took, but did 2 speed bursts, first 8 seconds and @ the 40s mark got the bike up to 700 watts but for the most part held it around 400. First set of snatch was 15 and 10, watched the clock and took about 8 seconds. Second bike I didn’t really want to go but I got it up to 300 quickly and then to 400 and cruised there. That set of snatch was 12 and 8, last set of bike didn’t want to go at all but I pushed pretty good, I think I got it up to 500 and got in and out of that set and then finished the 15 unbroken.
My personal big win, every time I got off the bike I wanted to get chalk, but knew I didn’t need it, so I didn’t let myself as I know I only wanted to do this to rest a little more.