Wed Dec 4

Wed Dec 4

3 rounds on 8min

10 kbs 1.5pd russian

3 FS

15 kbs

3 FS

20 kbs

3 FS

25 kbs

3 FS

30 kbs 

3 FS

~1] 4:27, 185lb FS

~2] 4:45, 225lb FS

~3] 9:42, 255lb FS

+

2 hhpc (pocket) EMOM x10- 185lb(4)/ 195lb(4)/ 205lb(2)

+

alt EMOM x15min (5 rounds)

1- 5 pendlay row 185lbs

2- 2 (1ea) sa negative pull-up slow

3- 10 incline sit-ups 25lbs

FS felt ok... happy to get this volume in at 255lbs... quads felt strong, pelvic core and scap retract felt weak holding position out of hole... 225 felt gd and quick... 2min faster than last time (with heavier load on 2nd set, same load first set), 3rd set 2min slower, 20lb increase...

hhpc feeling quicker under bar... patience, then move...

negatives getting slower (gd!)

not too taxing, but gd after a long crazy clinic... happy to get in a gd session...

~gm2