Worked out at golds gym in pinardville at 4:30pm.
Buy In:
400m row
1 round of competitors warm up
Mobility
A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8
135 felt very good doing this as able to do all reps in under 22 seconds each round. Probably could have done a higher weight but was happy to be able to get weight above head with out any pain.
B. Back Squat 4x9 - across @ 70% - rest accordingly between sets
245lbs. My 70% was suppose to be 241 so I just went up a little. First set seemed kind tough at the sticky spot but was able to push through it. The next three sets felt good. I think it was just getting my hips ready a little better mobility wise. Was able to get real deep and was actually told by a trainer at gym that my depth was very impressive with the weight I had on the bar.
^ rest accordingly following the BS
C. Max Effort 500m Row
1:37PR only because it was really the first time other then my comp I have tried this. Slowed down as soon as I hit a minute in. Need to work on that it I have plans to be the best.
Rest 5
+
50 Unbroken Wall Balls
1:42. Unbroken but didn't have a 20 lbs ball used a 5kg ball (11lbs). Should have done more reps but was still pretty smoked due to a shorter rest because I knew it was a lighter ball.
+
35 Unbroken KB Swings (70/53)
1:33. All unbroken with a 70lbs DB. That was fucking tough. Felt pretty smoked after that was over. Walked upstairs to rest and get ready for next phase.
+
20 HSPU
:43. Went unbroken on all hSPU but was very thought to do. Had to kip the last 4-6 I think it was.
Total time for all of it was 18:32
Went to my truck and puked it up. That's when you know you pushed it!!!
PBH
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