4/26/2018

forgot to post this yesterday

A. Slow Clean Pull x1(4 sec pull to knees and then explosively pull through extension) + Clean Pull Under x2 + Front Squat x3; 4-5 complexes as tech work
115lbs used for each set

B. Squat Clean; 1.1 x5 @ 65, 70, 75, 80, 85% of 1 RM; rest 2min 
185 - 205 - 225 - 235 - 245

C. Push Press; 5x5; rest 2min 
165lbs for each set

D1. KB Alternating Z Press; 8/arm x 3 sets; rest 60 seconds 
I used 53lb kbs for the first set and almost dropped one on my head for the last rep, so I switched to 40lb dumbbells

D2. Bulgarian Ring Pull-ups; 10-12 reps x 3 sets; rest 90 seconds bw sets 
done

PM
A. Banded S HSPUs; 2 reps x 12 sets; rest as needed to ensure fast contraction speed 
done

B. S HSPUs; amrap.amrap x 3 sets; rest 30 sec; rest 3min 
10/3 - 8/2 - 7/2
These are a lot harder after the banded sHSPU

C. Wall Facing HS Hold; 60 sec x 4 sets; rest 2min bw sets
done

I wasn't able to do the bar MU negatives as the rig was being used by too many people