A. squat clean - 15 min tech work
B1. push press @ 12X2; 3-4 x 5; rest 90 sec
B2. mixed grip chin ups weighted @ 22X0; 2-3 x 5; rest 90 sec
+
5 sets:
12 ring dips
24 walking lunges
36 DU's
rest 1 min
Results:
A. squat clean tech - worked up to 120#
B1. PP - 85, 95, 105, 110 all x 4, then 115 x 3
B2. mixed grip chin ups - decided to push here a bit more today than I have been - 35#, 37.5, 37.5, 37.5, 40 all x 3
+
5 sets of:
12 ring dips
24 walking lunges
36 DUs
rest 1 min
Time per sets - 1:38*, 1:19, 1:19, 1:19, 1:19
*first set of ring dips my arms were dead from the Push press, they slightly recovered. First set was sets of 2 ring dips, then sets of 3 the remaining sets, walking lunges were fine.
Du's - first set was broken, then all UB after that.
B1. PP - 85, 95, 105, 110 all x 4, then 115 x 3
B2. mixed grip chin ups - decided to push here a bit more today than I have been - 35#, 37.5, 37.5, 37.5, 40 all x 3
+
5 sets of:
12 ring dips
24 walking lunges
36 DUs
rest 1 min
Time per sets - 1:38*, 1:19, 1:19, 1:19, 1:19
*first set of ring dips my arms were dead from the Push press, they slightly recovered. First set was sets of 2 ring dips, then sets of 3 the remaining sets, walking lunges were fine.
Du's - first set was broken, then all UB after that.
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