7/2/2021 and 7/3/2021

7/2/2021
B. Shoulder Press; 10 reps @ 60%, 8 reps @ 70%, 6 reps @ 75%, 4 reps @ 80%; rest 2-3min bw sets (modify percentages as needed)

115 - 120 - 125 - 130

I got aggressive with these and paid for it during the EMOMs
+
10min EMOM:
Odd: 3 Strict HSPUs + 5 HRPUs + 6 DB Hang Power Clean
Even: 50 Double Unders

I didn't have issues with this one, but after a few minutes I stopped doing the DB hang power cleans. They weren't doing anything to tax my grip or arms and I was tired of doing them. 

rest 2min

10min EMOM:
Odd: 8 K HSPUs + 8 DB STOH
Even: 50 Double Unders

This went very poorly, and after the second set of 8 kHSPU and 8 DB STOH I had to rest and then had to decrease the reps. I ended up having to rest quite a lot after the dubs because my arms blew up and I was barely getting 5 kHSPU and 5 DB STOH for each set

7/3/2021

2 TOTAL SETS
For time:
10 Front Squats @ 95#
8 Cal Assault Bike
10 Front Squats @ 95#
rest 1min
8 Cal Assault Bike
10 OHS @ 95#
8 Cal Assault Bike
rest 3min
10 OHS @ 95#
8 Cal Assault Bike
10 OHS @ 95#
rest 1min
8 Cal Assault Bike
10 Front Squats @ 95#
8 Cal Assault Bike
*rest as needed between sets

Set 1) 10:59 total time, but I forgot the last set of 8 cals on the assault bike. For this first set I used only my legs on the assault bike and I was able to get through the OHS with no issues

Set 2) 11:57 total time. For this set I did back squats and used my arms on the assault bike. Squat speed slowed down quite a lot

My right hip is a little tight after this week. I'm gonna try and stretch it out this weekend and do some specific exercises to see what causes any pain, but I'll probable switch the training for next week around to accommodate that.