A. Banded Back Squats; 125 + Moderate band tension; 3 reps; rest 90s x 5 sets
Done w/ red bands. These were challenging but good - forced me to really focus on driving the whole way up and engaging properly. Felt some fatigue by the last set but no pain/discomfort.
B1. Hang Clean Pull; 1.1.1.1; rest 20s/30s
B2. Hang Power Clean; 1.1.1.1; rest 20s/3 minutes x 3 sets
Done @ 135-145-155. Last two cleans art 155 were a little spicy but generally strong and good form throughout.
C1. DB Bench Press; 6-8 reps; rest 15s
C2. KB Front rack carry; 30s rest 15s
C3. Lean away pull ups; 6-8 reps; rest 2 minutes x 3 sets
Done 8 @ 45lb each for bench, 53lb for KBs, and 8 reps for pullups.
D. 3 Muscle Ups
2 Strict HSPU
1 Legless rope climb
2 Minute rest x 3 sets
Results: 1) 0:45, 2) 0:46, 3) 0:43. MUs felt a little off in terms of rhythm, it'd been a while since I've done them; not bad just a little rusty. HSPUs went well as did rope climbs.
OVERALL: Good start to the new cycle, I think.
Glad there seems to be no irritation in the glute.
ReplyDeleteSolid weight for the olympic work, even after some time away we hit some great #s there.