Power
1)Squat: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed
Accessories
1)Front Squat: 3×10 AHAP
Conditioning
24 KB Weighted Pistols (alternating) 24/16kg
12 Muscle-Ups
16 KB Weighted Pistols (alternating) 24/16kg
8 Muscle-Ups
12 KB Weighted Pistols (alternating) 24/16kg
6 Muscle-Ups
Do Work…
Power:
1.) 210, 240, 275×10
2.) 205, 205, 205
Conditioning:
22:42 Rx ~ pistols all singles
Power
1.) 335# x 7 reps
Accessories
1.) 205# across
Cond
9:24
Everything felt heavy today
Power
140, 160, 185-9
Accessories
135, 145, 145
Conditioning
10:54 @ 20lbs, 2x MU progressions
I could really feel the fact that I did Wednesday’s work yesterday.
1) 225-265-200×13
huge set, might have had 15, or I might have blacked out…
2) 225-230-245 PR
Cond switched cause pistols screw my knee and I need work on BMUs more than rings. Less reps on the bar ’cause I suck and didn’t want to spend all damn day, but by the end was stringing them together well and should have just kept with the written reps. But I digress.
30-20-10/9-6-3
30# Wall Balls/Bar MUs
8:57
Power:
1) 220/250/285×17
Accessory:
1) 195
Conditioning:
Accumulated 26 MU’s and more accessory work. Weighted pistols were not happening after those squats.
goddamn solid ME set! and on the third cycle! gainzzzzz
ya my buddy hit 16, so I went to a dark place to spite him. haha
Power & Acc dnd comp tomorrow w/ 3rm back squat
Conditioning: 13:46 rx
Only got to do squats. Willl catch FSQ and 5RM paused cleans from earlier this week on Tuesday.
1) Squat:
5@65% 80kg
5@75% 92.5kg
16(ME)@85% 105kg (3 reps on last time I did this weight)
5×5@80% 97.5kg