3/8/2023

A. Clean: 12 singles; rest 1 min b/t each - 4 @ mid thigh; 4 @ knee; 4 @ below knee

135 - 155 - 165 (no blocks at my gym)

B. Front Squat @ 3211: Work to a strong 5 reps for the day, nothing above 8/10 RPE - Leave plenty in the tank & work on positions. Use chains or bands to decrease load in the bottom.

205lbs

C. BB Back Rack Reverse Lunge: Work to a strong 5 reps for the day - good form, good mechanics, good control, keeping front shin perpendicular to floor, nothing above 8/10 RPE - reps per side

205lbs, more like a 7/10 than an 8/10

4 Sets:
5 Ring Dips @ 2020 tempo
rest 30 seconds
30' HSW for Speed (15ft increments)
rest 30 seconds
1min AMRAP Strict HSPUs to 3" riser)
rest 3min bw sets

I did the first two sets without a rise for the sHSPU

1) 5 dips, :20 for the HSW, 10 sHSPU

2) 5 dips, :20 for the HSW, 8 sHSPU

3) 5 dips :37 for the HSW, 5 sHSPU

4) 5 dips, :27 for the HSW, 6 sHSPU

Round three was where the muscle fatigue in my shoulders and triceps really set in. It started with the HSW and then got worse with the sHSPU. The dips, regardless of which set, went much better than anticipated.