A. Barbell Rear Foot Elevated Split Squat @ 3011; 6-8/leg x 4 sets; rest 90 sec b/t legs
B1. wtd chin up - 1 heavy rep; rest 10 sec
B2. amrap strict chin ups @ 1010; rest 10 sec
B3. amrap clap push ups; rest 2 min x 3
C. 75 toes to bar for time - compare to here - NO less than 5 reps/sets
NOTES: - last 2 sets of RFESS should be spicy; report notes to scoring
on chin up improvements; how many clap push ups can YOU do?
Results:
A. RFESS - 65#/75/85/95 all x 8 - I have had experience with the split squat but had not done in a while, glutes are going to be sore tomorrow!
B1. wtd chin up 1 rep - 45/50/53# - all pronated grip - previous 1rm is about 56#, today 53# felt hard
B2. amrap strict chins - 12/9/6 - all pronated grip
B3. amrap clap push ups - 15/12/12 - harder than I thought they would be
C. 75 T2B for time - 3:57, 41 sec pr (thanks to Amber for setting a high standard this morning so I had something to aim for!) my approach was to do sets of 8 as long as I could, came out as 8 sets of 8 reps, then 6 and 5. I lost the kip by 40 reps in, everything else was strict, luckily my grip strength to hold onto the bar is good and my rest very quick! Forearms were on fire for about 3 mins after then dissipated.
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