23k/5; 33k/5; 43k/5; 53k/5 x 3 (took 10'); beltless RPE8
B. Hang Clean from Hip 3RM, then -10% for 3 @RPE7-8 (+4kg last week)
24k/3; 34kg/3; 44k/3; 54k/3; 64k/3; 74k/3 RPE8; 69k/3 (took 15'); beltless Today was hard... Weights felt heavy
C. Core Muscular Balance
3 Set
1a. OH Carries Axle 45'' @50kg+5kg last week RPE 8
1b. Unilateral Farmer's Carry 45'' + 45'' (L/R) @30kg+2,5kg last week RPE 8 last set
Done. Weights were ok for the time under tension... next week i'll add just 1 or 2kg.
+
4 Set
2a. 12+12 SA DB Row @2111 @KB 12kg (+2k last week)
2b. 1 and a quarter BSq 2'' eccentric x10 @40kg focus on straight back and activating glutes
Done!; all beltless. Felt the quads and glutes working like mad. I think i'll give this exercise another go. Probably i'm not firing the glutes properly on regular squats..........
Rest 10'
D. Met Con
4 Rounds for Time
5 Hang clean @65kg
10 Burpee over bar
30 DU
1'27; 1'52; 1'56; 1'52: Total time 7'07
I've been noticing that i start with a fast pace and then find my threshold and go from there. Must improve this!
Just tripped on DU in the 3rd round, the rest was all UB
Today felt tired. The weights felt heavy. Tomorrow is another day :)
Last sets of Jerk Position Jerk and Hang Clean from hip:
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