arm bars & htgus
stacked presses with 32kg, 3x2/arm
long push press walkouts with 40kg
R: 4(1,2,3) and 1x(1,2,3) with 32kg on the final rung of 3
L: 3x(1,2,3), then switched to 2x(1,2,3) with 32kg
Wanted to deadlift, but going heavy tested poorly. Started doing sets of 5 worked in with the pressing. Got up to 100 before it started testing poorly.
Work time = 40 minutes
Time to eat
LCCJ, 32 on first rung of all ladders
closed COC 1.5 easily with both hands, multiple times. Time to move up.
Bent 18 60d nails in between rungs
Time = 62 minutes
lbs moved = 25,200
LCCJ ladders with 28s
Figured out how to move hips. will get a couple ladders of 10 on Friday.
Worked in COC, pinch, plate curls, HLRs, a couple of BUPs
work time = 45 minutes
lbs moved = 18,816
pistol practice with 12kg
S&P ladders: 5x(1,2,3,4,5)
Mixture of 32s and 28s. Only had to use the 24s for the final rung of 5 in the final ladder.
DL: 1x20 with 32s, 1x20 with 28s, 1x20 with 24s
lbs moved = 22,519
Time = 70 minutes
Dan John warmup
all with double 24kgs
snatch & Press ladders 3x(1,2,3)
Finish the third run with five front squats
double kb sumo DL
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