Mon Dec 9
5 rounds on 4min
7 DL~ (315/ 335/ 355/ 375/ 405lb!!!)
7 burpees
21s watt bike lvl 20 ~(600w+ /set)
+
A- squat @33x0- 5x5, 225lb on 3min
B- alt EMOM x5 rounds
1- 5 pendlay row 205lb
2- 5 pull-ups @31x1- 53(3)/ 35/ 16
3- 15 sit-ups
+
20min mob
post chain/ quads/ lats
~ happy with DL gd load and more reps than last time at this weight...
- gd response, lactate burn on bike... last few sets were rough, happy with output on this bike, will continue to try to push limits here...
- squats, feeling stronger coming out bottom (in glutes, no twinge today), however felt tight in quads, ext rot, hammy...
- heaviest pendlay, improving
- pull-ups rough- need work here...
- mobility felt gd, much needed...
~gm2
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