AM
Squat clean x 1/Front squat x 1/Split Jerk x 1 – 5 building complexes, rest as needed, end around 88-90% effort
215-225-235-245-255-265 – i know i know thats 6 sets, i wasn’t happy with my set at 245 so i wanted to do an extra set
+
Front squat – tough 3 for the day, leave 15-20lbs in the tank
275
+
For time, strong effort
30 hang power clean/push jerks @ 95lbs
30 toes to bar
30 row cals
3:45 – i think i remember the hpc/pj in sets of 12/8/5/5 – only defaulted to the 5/5 in the last set because I wanted to see if i could drop the bar and put my hands back on it as soon as it settled on the ground, i did put my hands on it quickly though but didn’t pick it up as fast as i need to. TTB was 12/10/4/4 those were pretty quick breaks and then got on the rower hitting the first 10 cals trying to be no lower than 1200 and as soon as I felt my abs weren’t going to restrict me i got up to 1500 and stayed bt there and 1600
PM
20 pistols for smooth execution, think game pace of a bigger set like 50-60
rest 2-3 min x 2
Felt good to slow down and focus on a quality were I could keep moving
+
Every 2:30 x 4 sets
30 sec strict HSPU into 30 sec kipping HSPU
Don’t remember my exact kipping reps, as I wanted to push my strict work and build some confidence there, 12/8/7/7 first set of kipping was 12 and then stayed in the ballpark of 8-10
+
For time
3 rounds of dbl DB DT @ 50/hand (12-9-6 DL/HPC/S2B)
2:21 – accidentally did the first 2 rounds UB, i was going to do the old fashioned 11 and break but kind of got in the zone, wasn’t bad but didn’t like the blown up forearm feeling in that round of HPC, push jerk were fine, and then immediately went into the next round of deadlift and I did 9 and then took a break.
rest 5 min
For time
2 rounds of (15 chest to bar/10 dbl db front squats/5 dbl DB devil press)
2:52 – the db’s felt super light here compared to the grip challenge that they gave in the first piece.