Cycle 4 W1D3

A1. Push Press @20x1; 6-8 reps; rest 30s

A2. Strict Pull Ups; Amrap; rest 20s

A3. Stric Pull Ups; 2.2.2.2; rest 20s / 3 minutes x 3 sets

Push press done as 8 reps @ 105lb. Last few reps were tough at that tempo but still maintained it. Pullups AMRAP = 19/17/14. Whew those added up, last set was tough.

B1. Weighted pull ups @20x1; 3-5 reps; rest 30s

B2. Strict HSPU; amrap; rest 20s

B3. Strict HSPU; 1.1.1.1; rest 15s / 3 minutes x 3 sets

Meh. This did not go spectacularly well. Not awful...but not as strong as I'd hoped. I absolutely felt the fatigue from A. Did the pullups as 4 reps @ 40lb. HSPUs AMRAP = 7/5/3. 7 may have been ambitious to start, considering my PR for unbroken reps is 8 but that set felt strong; cluster was hard but got through them. The wheels fell off in the 3rd set though - only managed 3 for the AMRAP, failed #4, then failed #3 of the cluster (rested another 15s then did it, so still did all 4 reps). None of the reps in this last set felt strong or fast, each one was a fight. I did not get video but I am pretty confident my form is solid now, this was just a case of fatigue.

C. Sled Push; 50ft - moderate/high turnover

Hang Power Snatch @ 95 - amrap

Sled Drag; 100m - Grinding effort

2 Minute rest x 3 sets

Sled push done @ 280lb (felt strong on this, was able to keep a solid turnover at this weight); sled drag done @ 200lb - this was a grind for sure and totally wrecked my calves (they need to get used to sled work after a while off). All sets took around 4ish mins, although I didn't time formally since the goal wasn't speed.

Snatches AMRAP = 8/7/6. I expected more reps here but man, my shoulders were smoked and just had no pop.

OVERALL: My frustration with strict HSPUs remains - I realize that's part of working weaknesses, and in this case the specific intention was to see how they went after the fatigue from part A. But it's still frustrating and annoying. Part C was generally tougher than I expected but also fun. Felt really good to grind the legs.