12/2/2020 and 12/3/2020

12/2/2020
6 Sets:
1000m AB
15 TTB
500m Row
60 Double Unders

rest 3min bw sets 

Finished each set in about 5:30. I went UB on the T2B and dubs, for the bike I held about 1:56/1000m and on the row I held about 1:53/500m

12/3/2020

A. Squat Clean;
20 Sec AMRAP @ 60% (185lbs)
rest 1:40
30 Sec AMRAP @ 70% (205lbs)
rest 1:30
40 Sec AMRAP @ 80% (225lbs)
rest as needed
x2 sets

Set 1 - 4, 5, 5

Set 2 - 5, 5, 4

B. Strict HSPUs; 10min EMOM of 15 sec AMRAP (must stop at 15 seconds)

4/3 - 4/3 - 4/3 - 4/3 - 3/1 - 4 - 4 - 4 - 5 - 4

+
8 sets. one every 2min, alternate between:
Odd Sets:
10 Deadlifts @ 245#
12 CTB Pull-ups

I reduced the weight for the DL because my back is still sore from Monday, and I reduced the reps for the C2B because of my shoulder. Despite the reduced C2B reps, I had a good warm up and felt more confident than usual that it would remain attached to my body, so I went UB for each set. However, my shoulder is extremely sore today and I wish I had broken them up into two sets. Overall volume of C2B is fine, but the intensity is what currently worries me

Even Sets:
8 Power Cleans @ 115#
12 Box Jump Overs @ 24"

1min cap on rounds