AM
3 sets:
7 bar muscle ups
25 foot hs walk
18 kipping hspu
25 foot hs walk
7 bar muscle ups
rest as needed to recovery bw sets
I reduced the distance on the first HSW and shaved a few reps from the kHSPU. Overall though, this did not mess me up nearly as bad as when I was at TTT. I didn't get a headache and the limiter was just triceps/shoulder fatigue rather than feeling like my head was going to explode.
Set 1 - 4:22 - UB bar MU and UB HSW, 5/5/4/4 kHSPU
Set 2 - 4:47 - UB bar MU, UB first length of the HSW, and probably 18'/7' on the second, 5/5/4/4 kHSPU
Set 3 - 4:07 - UB bar MU and UB HSW, 12/6 kHSPU
PM
5 Sets:
7 Hang Power Clean
7 Power Clean
7 Deadlift @ 135#
rest 1min bw sets
Set 1 - :55 - UB HPC, singles on the PC, UB DL
Set 2 - :52 - UB HPC, singles on the PC, UB DL
Set 3 - :53 - UB HPC, singles on the PC, UB DL
Set 4 - :56 - UB HPC, singles on the PC, UB DL
Set 5 - :56 - UB HPC, singles on the PC, UB DL
3 Sets:
7 Hang Power Snatch
7 Power Snatch
7 Deadlifts @ 115#
rest 1min bw sets
I made it through 3 sets of this then tore at the base of both thumbs, right where the bar meets my hand when I'm using the hook grip. My hands are pretty tender after all this
Set 1 - 1:12 - UB HPS, singles on the PS, UB DL
Set 2 - 1:18 - UB HPS, singles on the PS, UB DL
Set 3 - 1:15 - UB HPS, singles on the PS, UB DL
A. Clean and jerk; 6 singles @88%
6 singles at 245lbs
B1. Front squat; 5,1,5,1; rest 2 min *wave load
205 - 245 - 225 - 275
B2. Weighted pull ups; 3.3.3x4; rest 30 sec/rest 2 min
Used a 20lbs weight vest
Friday, May 31, 2019
Wednesday, May 29, 2019
5/28/2019 and 5/29/2019
Tuesday, May 28
A1. Star side plank; 30 seconds x3/side; rest as needed
A2. Hollow body hold on GHD machine; 30 seconds x3; rest as neededA3. Back bridge isometric; 30 seconds x3; rest as needed
+
2 Sets :
Ski erg 15 cals @90% effort
Set 1 - 1304 cals/hr (1:43/500m pace)
Set 2 - 1296 cals/hr (1:45/500m pace)
Run 400m @fastest pace you can recover
rest 2 min
Row 15 cals @90%
Set 1 - 1660 cals/hr (1:36/500m pace)
Set 2 - 1717 cals/hr (1:34/500m pace)
Run 400m @fastest pace you can recover
rest 2 min
Bike 15 Cals @ 90%
Set 1 - 850 W
Set 2 - 780 W
Run 400m @fastest pace you can recover
Wednesday, May 29
A. Strict press; 5 reps x 3 sets rest 90 seconds
115lbs
B. Weighted pull ups; 5 reps x 3 sets; rest 90 seconds
Used two 20lb weight vests for a total of 40lbs
C1. Strict hspu; amrap unbroken x3; rest 90 sec
13 - 11 - 10
C2. Rope Pull-ups (low hand at elbow of high hand); 5 reps/arm on top x3; rest 3 min
C2. Rope Pull-ups (low hand at elbow of high hand); 5 reps/arm on top x3; rest 3 min
D1. Ring rows; amrap unbroken @2010 x3; rest 1 min
11 - 9 - 8
D2. DB bench press; 12-15x3; rest 1 min
D2. DB bench press; 12-15x3; rest 1 min
Used two 50lbs dumbbelss
E1. L-sit; accumulate 30 sec x3; rest 1 min
E2. Side plank; 30 sec x/side; rest 1 min
E1 and E2 done
Monday, May 27, 2019
5/27/2019
A1. Squat Clean; 10 UB reps @ 115# x 3 sets; rest 1min
Each set took about 32 seconds
A2. Squat Clean; 4 for time @ 235# x 3 sets; rest 3min
1:17 - 1:30 - 1:37
B. Deadlift; 8 reps x 4 sets @ 315+; rest 3min bw sets
325lbs for each set
This really messed me up in a way I was not prepared for. I pushed the rest to 3min to compensate. After each set my blood pressure would bottom out and I felt like I was gonna pass out. I had to lay down for like 2min before I could move again.
3 RFT:
9 Muscle Ups
7 Power Snatch @ 135#
5 Thrusters @ 135#
Very, very disappointed in myself for this workout. It took somewhere in the 10:40 range, which is entirely too long. I came up with a plan to finish in under 10, and when I started falling off that pace in the second round (during the power snatches) I panicked and fell apart.
*Did not have time to do the lunges
Each set took about 32 seconds
A2. Squat Clean; 4 for time @ 235# x 3 sets; rest 3min
1:17 - 1:30 - 1:37
B. Deadlift; 8 reps x 4 sets @ 315+; rest 3min bw sets
325lbs for each set
This really messed me up in a way I was not prepared for. I pushed the rest to 3min to compensate. After each set my blood pressure would bottom out and I felt like I was gonna pass out. I had to lay down for like 2min before I could move again.
3 RFT:
9 Muscle Ups
7 Power Snatch @ 135#
5 Thrusters @ 135#
Very, very disappointed in myself for this workout. It took somewhere in the 10:40 range, which is entirely too long. I came up with a plan to finish in under 10, and when I started falling off that pace in the second round (during the power snatches) I panicked and fell apart.
*Did not have time to do the lunges
Saturday, May 18, 2019
5/19/2019
tttTD #3
7min AMRAP
7 HSPU
7 OHS @ 115lbs
7 BBJO
4 + 7 HSPU
Did not do well with the HSPU on this one, and there was no real sense of urgency during the workout. Looking back I approached this as a 7 round workout and not a 7min workout. The HSPU got pretty difficult starting with the last 3 in round 2. The OHS weren't too bad but my back started to get a little tight towards the end. The bbjo slowed down, but it wasn't too bad. I think there was just too much time going between the bbjo and HSPU
7min AMRAP
7 HSPU
7 OHS @ 115lbs
7 BBJO
4 + 7 HSPU
Did not do well with the HSPU on this one, and there was no real sense of urgency during the workout. Looking back I approached this as a 7 round workout and not a 7min workout. The HSPU got pretty difficult starting with the last 3 in round 2. The OHS weren't too bad but my back started to get a little tight towards the end. The bbjo slowed down, but it wasn't too bad. I think there was just too much time going between the bbjo and HSPU
Friday, May 17, 2019
5/17/2019
Pistols Position Work (no knee pain, work on opening up positions):
A1. Leg Wrap Pistols - 5-6 slow / controlled reps ea leg x 2 sets; rest as needed
*https://www.instagram.com/p/
A2. Pistol Position Leg Lift - 3 w/ 3-5sec isometric hold each rep x2 sets; rest as needed
*https://www.instagram.com/p/
A3. Tempo Pistol to parallel w/ miniband on knees - 4-5 super slow / controlled reps ea leg x2 sets; rest as needed
A1-A3 done
I really, really do not like TnG reps, particularly with squat snatches and was conservative with A and B
A. TnG squat snatch; build to a tough technical set of 5
155lbs
B. TnG power clean and jerk; build to a tough technical set of 5
185lbs
C. Snatch pull x1/hang power snatch x1/hang squat snatch x1/OHS x1 - perform 1 complex on the 75 seconds for 6 sets building in load as you go
113 - 135 - 155 - 165 - 175 - 185 (1/2)
I failed the hang snatch in my first attempt at 185, I let the bar get too far out in front of me on the hang snatch, but completed each part of the complex on the second attempt.
3 Sets:
12 C2B AFAP
350m Skierg @ 85% effort
AMRAP UB Muscle Ups + 4 for time
rest 3min
Set 1 - UB C2B, 2:02/500m pace on the ski, 6 MU (3+1 for the extra 4 reps after the AMRAP)
Set 2 - UB C2B, 2:02/500m pace on the ski, 5 MU (2+2 for the extra 4 reps)
Set 3 - UB C2B, 2:02/500m pace on the ski, 4 MU (singles or the extra 4 reps)
MU after the ski erg were very difficult
3 min amrap:
sets of 3 unbroken hang squat clean thrusters 135#
8 full rounds
A1. Leg Wrap Pistols - 5-6 slow / controlled reps ea leg x 2 sets; rest as needed
*https://www.instagram.com/p/
A2. Pistol Position Leg Lift - 3 w/ 3-5sec isometric hold each rep x2 sets; rest as needed
*https://www.instagram.com/p/
A3. Tempo Pistol to parallel w/ miniband on knees - 4-5 super slow / controlled reps ea leg x2 sets; rest as needed
A1-A3 done
I really, really do not like TnG reps, particularly with squat snatches and was conservative with A and B
A. TnG squat snatch; build to a tough technical set of 5
155lbs
B. TnG power clean and jerk; build to a tough technical set of 5
185lbs
C. Snatch pull x1/hang power snatch x1/hang squat snatch x1/OHS x1 - perform 1 complex on the 75 seconds for 6 sets building in load as you go
113 - 135 - 155 - 165 - 175 - 185 (1/2)
I failed the hang snatch in my first attempt at 185, I let the bar get too far out in front of me on the hang snatch, but completed each part of the complex on the second attempt.
3 Sets:
12 C2B AFAP
350m Skierg @ 85% effort
AMRAP UB Muscle Ups + 4 for time
rest 3min
Set 1 - UB C2B, 2:02/500m pace on the ski, 6 MU (3+1 for the extra 4 reps after the AMRAP)
Set 2 - UB C2B, 2:02/500m pace on the ski, 5 MU (2+2 for the extra 4 reps)
Set 3 - UB C2B, 2:02/500m pace on the ski, 4 MU (singles or the extra 4 reps)
MU after the ski erg were very difficult
3 min amrap:
sets of 3 unbroken hang squat clean thrusters 135#
8 full rounds
Wednesday, May 15, 2019
5/15/2019
AM
A. Strict HSPUs; 30 for time
3:22
Tried to keep to sets of 3, and held that until the last three reps. Last three reps were 2/1
+
5min AMRAP:
4 Muscle Ups
8 STOH @ 115#
4 Rounds + 1 S2OH
UB MU, 4/4 on the S2OH
rest 5min
5min AMRAP:
7 kipping HSPUs
7 C2B Pull-ups
5 Rounds
My shoulders were blown up and I switched to kHSPU
4/3 kHSPU, UB C2B
rest 5min
5min AMRAP:
1 Rope Climb
4 BBJOs
7 Rounds + 1 RC
A. Strict HSPUs; 30 for time
3:22
Tried to keep to sets of 3, and held that until the last three reps. Last three reps were 2/1
+
5min AMRAP:
4 Muscle Ups
8 STOH @ 115#
4 Rounds + 1 S2OH
UB MU, 4/4 on the S2OH
rest 5min
5min AMRAP:
7 kipping HSPUs
7 C2B Pull-ups
5 Rounds
My shoulders were blown up and I switched to kHSPU
4/3 kHSPU, UB C2B
rest 5min
5min AMRAP:
1 Rope Climb
4 BBJOs
7 Rounds + 1 RC
Tuesday, May 14, 2019
5/14/2019
A1. Hanging straddle hold; amsap x5; rest 1 min
:22 - :22 - :20 - :19 - :16
A2. Seated straddle lifts; 10 reps + amsap iso hold x5; rest 1 min
:12 - :11 - :12 - :11 - :10
A3. Sorensen hold arms overhead on GHD; amsap x5; rest 1 min
:46 - :46 - :41 - :40 - :41
A4. Side body arch hold on GHD; 30 seconds accumulated x5/side; rest 1 min
20min AMRAP:
16 Cal Row
8 BFB
11 Rounds + 16 cals
1100 cals/hr on the row, burpees felt quick for once
Last 16 cals were at around 1300 cals/hr. I need to concentrate on pushing more at the tail ends of workouts because I think 12+ rounds is within reach
:22 - :22 - :20 - :19 - :16
A2. Seated straddle lifts; 10 reps + amsap iso hold x5; rest 1 min
:12 - :11 - :12 - :11 - :10
A3. Sorensen hold arms overhead on GHD; amsap x5; rest 1 min
:46 - :46 - :41 - :40 - :41
A4. Side body arch hold on GHD; 30 seconds accumulated x5/side; rest 1 min
20min AMRAP:
16 Cal Row
8 BFB
11 Rounds + 16 cals
1100 cals/hr on the row, burpees felt quick for once
Last 16 cals were at around 1300 cals/hr. I need to concentrate on pushing more at the tail ends of workouts because I think 12+ rounds is within reach
Monday, May 13, 2019
5/13/2019
A. Squat Snatch; build to a tough single over 200lbs
I did not make a single snatch over 200lbs, going 0/5 at 205lbs. Each one had a different issue, and when I'd try to correct that I would do something different wrong with the next one.
Snatches outside of complexes have been going extremely poorly over the past several weeks, and I haven't hit anything over 195lbs since my most recent competition
B. Back Squat; 3,3,3,1,1,1 rest 2min (perform these to a box if knee is aggravating you)
Knee felt very good, however my legs feel very weak
285lbs for the sets of 3, 315 lbs for the singles
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smash Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
PM
7 RFT:
6 Strict HSPUs
28 Double Unders
50' Hand Over Hand Sled Drag
9:24
3/3 for the first 4 rounds of sHSPU, UB for the last three rounds
UB dubs
I did not make a single snatch over 200lbs, going 0/5 at 205lbs. Each one had a different issue, and when I'd try to correct that I would do something different wrong with the next one.
Snatches outside of complexes have been going extremely poorly over the past several weeks, and I haven't hit anything over 195lbs since my most recent competition
B. Back Squat; 3,3,3,1,1,1 rest 2min (perform these to a box if knee is aggravating you)
Knee felt very good, however my legs feel very weak
285lbs for the sets of 3, 315 lbs for the singles
+
A1. Smash Medial Quad (midlde of thigh) - 2 x 60sec
A2. Couch Stretch - 2 x 40-60sec ea leg
B1. Smash Lateral Quad (outside of thigh) - 2 x 60sec
B2. Twisted Lizard - 2 x 40-60sec ea leg
C1. TFL / Piriformis Smash - 2 x 60sec
*https://www.youtube.com/
C2. Seated Hip Ext Rotation Stretch - 2 x 40-60sec ea leg
*https://www.youtube.com/
D. Psoas Release - 2 x 60sec ea leg
*https://www.youtube.com/
PM
7 RFT:
6 Strict HSPUs
28 Double Unders
50' Hand Over Hand Sled Drag
9:24
3/3 for the first 4 rounds of sHSPU, UB for the last three rounds
UB dubs
Tuesday, May 7, 2019
5/7/2019
A1. Hanging straddle hold; amsap x4; rest 1 min
:20 - :20 - :20 - :18
A2. Seated straddle lifts; 10 reps + amsap iso hold x4; rest 1 min
:10 - :10 - :10 - :06
A3. Sorensen hold arms overhead on GHD; amsap x4; rest 1 min
:45 - :46 - :45 - :44
A4. Side body arch hold on GHD; 30 seconds accumulated x4/side; rest 1 min
Arms were not overhead for this. It has been extremely difficult and taken quite a long time to accumulate the 30 seconds, so I kept my arms at my chest
20 TTB AFAP, into:
AB - 200m @ 70-75% (250 W)
AB - 200m @ 75-80% (300 W)
AB - 200m @ 80-85% (350 W)
AB - 200m @ 85-90% (400 W)
AB - 200m @ 90-95% (450 W)
20 Burpees AFAP
Rest 4min (can be active recovery on AB)
x5 sets
I had to use an assbike, the rowers were being used by the class. I also stopped doing T2B after set 3, my hands were getting beat up and with the brutal EMOMs tomorrow I decided to switch to 50 DU
Set 1 - 3:32, 10/10 on the T2B
Set 2 - 3:34 10/10 on the T2B
Set 3 - 3:38 10/10 on the T2B
Set 4 - 3:20 UB dubs (:27)
Set 5 - 3:18 UB dubs (:27)
:20 - :20 - :20 - :18
A2. Seated straddle lifts; 10 reps + amsap iso hold x4; rest 1 min
:10 - :10 - :10 - :06
A3. Sorensen hold arms overhead on GHD; amsap x4; rest 1 min
:45 - :46 - :45 - :44
A4. Side body arch hold on GHD; 30 seconds accumulated x4/side; rest 1 min
Arms were not overhead for this. It has been extremely difficult and taken quite a long time to accumulate the 30 seconds, so I kept my arms at my chest
20 TTB AFAP, into:
AB - 200m @ 70-75% (250 W)
AB - 200m @ 75-80% (300 W)
AB - 200m @ 80-85% (350 W)
AB - 200m @ 85-90% (400 W)
AB - 200m @ 90-95% (450 W)
20 Burpees AFAP
Rest 4min (can be active recovery on AB)
x5 sets
I had to use an assbike, the rowers were being used by the class. I also stopped doing T2B after set 3, my hands were getting beat up and with the brutal EMOMs tomorrow I decided to switch to 50 DU
Set 1 - 3:32, 10/10 on the T2B
Set 2 - 3:34 10/10 on the T2B
Set 3 - 3:38 10/10 on the T2B
Set 4 - 3:20 UB dubs (:27)
Set 5 - 3:18 UB dubs (:27)
Saturday, May 4, 2019
Friday, May 3, 2019
5/3/2019
Hinge Prep
-Tall Kneeling Banded Hip Hinge - 2-3 sets x 10; rest as needed
-Banded Hinge Straight-arm Lat Pulls - 2-3 sets x 10; rest as needed
-Hinge-position Hand-over-hand Sled Drag - 2 sets x 100ft; rest as needed (moderate load, maintain fixed spine)
-Sled Push (high handles) - 2 sets x 100ft; rest as needed (moderate load, maintain fixed spine)
*for all exercises: maintain fixed spine by bracing core
Done
Pistols Position Work (no knee pain, work on opening up positions):
A1. Leg Wrap Pistols - 5-6 slow / controlled reps ea leg x 2 sets; rest as needed
A2. Pistol Position Leg Lift - 3 w/ 3-5sec isometric hold each rep x2 sets; rest as needed
So I had quite a lot of trouble with this one. I ended up having to hold onto one of the supports of a rig in order to maintain my balance and extend one leg at a time.
A3. Tempo Pistol to parallel w/ miniband on knees - 4-5 super slow / controlled reps ea leg x2 sets; rest as needed
I completely forgot about the deadlifts
3 Sets:
Strict HSPUs AMRAP (-1)
350m Skierg @ 85% effort
rest 3min
Set 1 - 15 sHSPU (pushed myself off the wall, I think I had 2-3 more left), 2:00/500m pace on the ski
Set 2 - 15 sHSPU, 1:58/500m pace on the ski
Set 3 - 10 sHSPU, 1:58/500m pace on the ski
3 Sets:
Ring Muscle Ups AMRAP (-1)
350m Skierg @ 85% effort
rest 3min
Set 1 - 10 MU, 2:00/500m pace on the ski
Set 2 - 7 MU, 2:00/500m pace on the ski
Set 3 - 6 MU, 2:01/500m pace on the ski
I'm still pretty unfamiliar with pacing on the ski erg. During MU/ski work my lats and triceps blew up, but it affected the ski more than it affected the MU
-Tall Kneeling Banded Hip Hinge - 2-3 sets x 10; rest as needed
-Banded Hinge Straight-arm Lat Pulls - 2-3 sets x 10; rest as needed
-Hinge-position Hand-over-hand Sled Drag - 2 sets x 100ft; rest as needed (moderate load, maintain fixed spine)
-Sled Push (high handles) - 2 sets x 100ft; rest as needed (moderate load, maintain fixed spine)
*for all exercises: maintain fixed spine by bracing core
Done
Pistols Position Work (no knee pain, work on opening up positions):
A1. Leg Wrap Pistols - 5-6 slow / controlled reps ea leg x 2 sets; rest as needed
A2. Pistol Position Leg Lift - 3 w/ 3-5sec isometric hold each rep x2 sets; rest as needed
So I had quite a lot of trouble with this one. I ended up having to hold onto one of the supports of a rig in order to maintain my balance and extend one leg at a time.
A3. Tempo Pistol to parallel w/ miniband on knees - 4-5 super slow / controlled reps ea leg x2 sets; rest as needed
I completely forgot about the deadlifts
3 Sets:
Strict HSPUs AMRAP (-1)
350m Skierg @ 85% effort
rest 3min
Set 1 - 15 sHSPU (pushed myself off the wall, I think I had 2-3 more left), 2:00/500m pace on the ski
Set 2 - 15 sHSPU, 1:58/500m pace on the ski
Set 3 - 10 sHSPU, 1:58/500m pace on the ski
3 Sets:
Ring Muscle Ups AMRAP (-1)
350m Skierg @ 85% effort
rest 3min
Set 1 - 10 MU, 2:00/500m pace on the ski
Set 2 - 7 MU, 2:00/500m pace on the ski
Set 3 - 6 MU, 2:01/500m pace on the ski
I'm still pretty unfamiliar with pacing on the ski erg. During MU/ski work my lats and triceps blew up, but it affected the ski more than it affected the MU
Wednesday, May 1, 2019
5/1/2019
AM
A. Strict HSPUs; 2 on the 30 seconds for 24 sets - goal is as fast of reps as possible
Done
+
EMOM 16 min:
Odd- 8 S2O 115#
Even- 4 to 5 Muscle Ups
I did 5 MU for 6, and 4 MU for the last two
EMOM 16 min:
Odd- 8 K HSPUs
Even- 6 C2B Pull-ups
Hands were feeling a bit tender for some reason, and 6 C2B didn't bother them too much. I didn't have any issues with muscle fatigue in either
PM
A. Hang Snatch (above knee) x2 + Snatch Balance x 1 + OHS x1 - 6 mod-heavy sets of the complex; rest 2min (hold bottom for 2sec ea rep)
155lbs for each set
I don't have blocks and making them with a box or weights would've taken equipment away from the class, so I changed the complex to what is noted above. Also, I forgot about that 2 second hold. On the plus side, technique felt very, very good. However, I don't like going from overhead to behind the neck, and that limited me as far as weight used
B. Snatch Balance x1 + Overhead Squat x2 - 1 complex on the 90sec for 8 sets (hold bottom 1sec ea rep)
165lbs for each set, I didn't forget the hold this time
C. 1-Pause Snatch DL x2 + Snatch Pull x2 - 1 complex on the 90sec for 6 sets (pause below knee)
135lbs
I went pretty light to concentrate on full extension in the snatch pulls
4 RFT:
15 Front Squats @ 95#
45 Double Unders
4:25
UB FS, UB dubs for three rounds and one mistake on the last round. I lost time on the FS, but I kept them UB
A. Strict HSPUs; 2 on the 30 seconds for 24 sets - goal is as fast of reps as possible
Done
+
EMOM 16 min:
Odd- 8 S2O 115#
Even- 4 to 5 Muscle Ups
I did 5 MU for 6, and 4 MU for the last two
EMOM 16 min:
Odd- 8 K HSPUs
Even- 6 C2B Pull-ups
Hands were feeling a bit tender for some reason, and 6 C2B didn't bother them too much. I didn't have any issues with muscle fatigue in either
PM
A. Hang Snatch (above knee) x2 + Snatch Balance x 1 + OHS x1 - 6 mod-heavy sets of the complex; rest 2min (hold bottom for 2sec ea rep)
155lbs for each set
I don't have blocks and making them with a box or weights would've taken equipment away from the class, so I changed the complex to what is noted above. Also, I forgot about that 2 second hold. On the plus side, technique felt very, very good. However, I don't like going from overhead to behind the neck, and that limited me as far as weight used
B. Snatch Balance x1 + Overhead Squat x2 - 1 complex on the 90sec for 8 sets (hold bottom 1sec ea rep)
165lbs for each set, I didn't forget the hold this time
C. 1-Pause Snatch DL x2 + Snatch Pull x2 - 1 complex on the 90sec for 6 sets (pause below knee)
135lbs
I went pretty light to concentrate on full extension in the snatch pulls
4 RFT:
15 Front Squats @ 95#
45 Double Unders
4:25
UB FS, UB dubs for three rounds and one mistake on the last round. I lost time on the FS, but I kept them UB
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