12/19/2018

AM
A. sHSPU w/ weight vest; 8 sets of 2 reps - rest as needed to ensure explsoive reps
I used a 20lb weight vest because there aren't any bands at my gym I can use
 
B1. Isometric close grip bench press hold; 20 seconds @135# x3; rest 10 sec
B2. Strict hspu; 8-12 reps AFAP x3; rest 10 sec
Set 1 - 11 (UB)
Set 2 - 11 (8/3) on rep 11 I did a very slow eccentric
Set 3 - 11 (4/4/3) rep 11 included a slow eccentric, like the previous set
B3. Plank hold; 30 seconds accumulated AFAP x3; rest 4 min


For Time: 
21-15-9: 
Power Clean and Jerk @ 115# 
Kipping HSPUs 
9:00
I came out pretty hot for the round of 21 clean and jerks, doing a set of 5 followed by 4s. My rest breaks throughout the workout were pretty consistent, but I should've paced this first 21 better

PM
A1. C2B Pull-ups; 12 reps x 4 sets; rest 60 seconds
UB for each set

A2. Muscle Ups; 6 reps for time x 4 sets; rest 3-4min bw sets 
I used a set of rings with very long straps and it was a bit weird. But, I got each set UB


10--->1: 
TTB 
Burpee 
5:45
UB TTB