+
A1. Weighted strict pull-up on rings, 1-1-1-1, 21X0; :60 rest
A2. Split jerk, 4 x 1 all heavy; 2:00 rest
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3 sets:
10m KB walking lunge steps + 1 shoulder-to-overhead @ each step, 35/hand
2:00 rest
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For 10:00:
Evens: 5-7 kipping pull-ups
Odds: :15 AirDyne @ high effort
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3 sets:
:25 row @ max effort
4:05 rest
Complete
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A1. 25, 30, 35, 37.5
A2. 175, 185, 195, 200Fx2, 200! (PR +5)
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Complete
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Complete
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133m / 1:33.9/500m avg
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg
Solid day!
+37.5 on the ring pull-up was definitely a max. Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.
Very happy with the jerk PR! 195 was super crisp, so I knew I had 200 today. Pretty cool to be able to throw 200lbs over your head :)
Lunge/S2O wasn't too bad. Not as bad as I'd heard from others.
Butterfly pull-ups were about the best they've ever been. Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar. Super excited to see progress here; I don't think I've ever gotten 6 before!
Row sprints were terrible. I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster. Slightly worse than June (133/134/134).
132m / 1:34.6/500m avg
132m / 1:34.6/500m avg
Solid day!
+37.5 on the ring pull-up was definitely a max. Took about 9 seconds to finally get my chin over the damned rings, but I got it without kipping.
Very happy with the jerk PR! 195 was super crisp, so I knew I had 200 today. Pretty cool to be able to throw 200lbs over your head :)
Lunge/S2O wasn't too bad. Not as bad as I'd heard from others.
Butterfly pull-ups were about the best they've ever been. Did 6 each round, and first 4 rounds were great! Kip got a little wonky on the last round, but I butterflied 3, then readjusted, then butterflied 3 again without letting go of the bar. Super excited to see progress here; I don't think I've ever gotten 6 before!
Row sprints were terrible. I felt like I was running on low by this point... it was definitely max effort, I just could not get the pace any faster. Slightly worse than June (133/134/134).
