Thurs Dec 19

Thurs Dec 19

am

20min AD

- get off q 2min and do 15 squats

~ 323 Cal

thus felt gd to get moving... not taxing... nice wake up and felt smooth...

pm

A- alt EMOM x6 rounds

1- 3 FS @33x1- 225 x5/ 240 x1 set

2- 5 pendlay row- 135/ 155/ 175/ 195/ 215/ 225!!!

B- alt EMOM x4 rounds

1- 5 DL- 335(3)/ 365(1)

2- 12 pull-ups (strict)

C- alt EMOM x6 rounds

1- 3 jerk balance- 95(2)/ 115(2)/ 135(2)

2- 5 harop curls

D- alt EMOM x4 rounds

1- 15s dragon flag

2- 1ea sa negative pull-ups

3- 6ea Powell raises 15lb

FS felt strong happy with this at that tempo...

most I've done in pendlay row... getting stronger

pull-up endurance seems low right now- address and attack

DL- stopped early- not feeling it today... perhaps I should avoid heavy DL bc of back on days I operate all day... def felt different today and didn't want to push that. 335 felt solid and string though!

dragon flags getting better... feeling subscap more...

jerk balances felt string and quick- gd tech work today...

~gm2