A. Backsquat @ 4011, 6-8 reps x 3, rest 2 mins
B1. BTN Press @ 3011, 4-6 reps x 4, rest 1 min
B2. Wtd pull up@ 3010, 2-3 reps x 4, rest 2 mins
C. Lsits accumulate 4 mins at each break perform 5 UB Wall Balls 10ft/20#
+
18 min EMOM:
ODD - 3 Hang Power Clean tng crisp perfect form (use 70-80% of a max)
Even - 5 Knees to Elbows (no airbows!!)
Results:
A. 125x8, 130x8, 135x8, 140x6 (depth is getting better! and I am feeling more comfortable in the bottom) - see vids
B1. 55x6, 65x6, 65x6, 70x6
B2. so I did 15#x3 and then decided to switch to wtd CTBs and tried 15#x3 with a wide grip and did not touch bar, then 9#x3 wide grip and did not touch bar, after a brief conversation with Corey I moved grip in and was able to touch CTB with 9#x3 - Learning - over time I will work to increase wide grip pulling strength for transferring to butterfly CTBs
C. 1 min, 1min, 40s, 40s, 40s - right off the bat I tried 20# to 10ft and did not hit target. Shanna suggested I use the 16# which I did all sets of 5 UB and then ended with a set of 5 UB with 20#. Geez the 20# to 10ft is hard!!
+
HPCs - decided to build to up during sets - 85x2, 95x2, 100x3, 105x2
K2Es all UB - forgot how to kip them on the first set then got it back
BS 135#
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