A. PC; build to a TOUGH single in 5 sets or less – stop thinking, just get tight, chest up, head up, look forward, and go…video last set for me – 100kg, 102kg (fail). Think I know what my problem is… not pushing knees forward when bar travels past knees and making contact with the bar at mid thigh. Try to pull bar up as opposed to pull body underneath.
B. FS; 3,3,3,3; Rest 2 minutes – 90kg first two triplets without putting in rack, third triplet then in rack before fourth. Prob. too heavy.
C. Bottom’s up FS; 3,3,3; Rest 2 minutes – 80kg had to rest between second and third triplet for few seconds.
400 meter run
15 DL 225#
7 burpee over bar
3 minute rest
– all sets same exact pace – 3:40, 4:11, 5:45. Class started before I was able to complete fourth set. DLs killed me. Hips rising well before shoulders and back rounded as fatigued. Think too heavy.
A. HPC; build to a tough single in 5 sets or less – 80kg. Was trying to work on movement, so didn’t go heavy. Still struggling.
B. Front rack RFESS @30×1; 6-8/leg x4; Rest 90 seconds between legs – 6×1, 60kg; Rx 60kg x 3.
C1. DB incline bench Press @20×1; 5-7×4; Rest 90 seconds – Didn’t have incline bench so had to do flat bench. 6×3, 60kg; 3×1, 70kg.
C2. Single leg single arm Cable row; 4-6/side x4; Rest 90 seconds – Didn’t have cable machine so had to do 3 point row. Heaviest DBs 20kg, which is too easy. Rx 20kg DB.
D. Prone KB Drag; 10/side x4; Rest 90 seconds – 8kg KB.
3 minute AMRAP
– record time per set, ALL sets same exact score, so you cannot go all out – 3 rounds; 2 rounds 10 reps; 2 rounds 5 reps; 2 rounds; 2 rounds; 2 rounds.