5/9/2018

AM
A. Clean Pull x2 + Clean Pull Under x2; 4-5 complexes as tech work
Used 135lbs for these
B. Squat Clean; 1.1 x5 @ 75, 80, 85, 90, and 95% of 1 RM; rest 2min 
205 - 225 - 245 - 255 - 265
Positions throughout each of these felt pretty good

C. Push Press; 2 reps x 4 sets; rest 2min 
235lbs for each set
Not sure where this came from but I'm not complaining

D1. KB Alternating Z Press; 8/arm x 5 sets; rest 60 seconds 
40lb DB

D2. Bulgarian Ring Pull-ups; 10-12 reps x 5 sets; rest 90 seconds bw sets 
Done

PM
A. Banded S HSPUs; 3 reps x 10 sets; rest as needed to ensure fast contraction speed
Done

B. S HSPUs; amrap.amrap.amrap x 4 sets; rest 30 sec; rest 3min 
12/4/2 - 6/3/2 - 7/1/2 - 7/2/2
These, unsurprisingly, went downhill pretty quick

C. Bar Muscle Up x4 + Negative Bar Muscle Up x; 6 complexes 
Bar MU negatives are weird

D1. Wall Facing HS Hold; 45 sec x 5 sets; rest 1min 
I had to split up sets 3 and 4 into a :30 hold + :15 hold, then rested about 3:30 before getting the last set UB

D2. K Muscle Ups; AMRAP (-2) UB x 5 sets; rest 2-3min bw sets
7 for each set