W3.S4

A. OH Squats 1st rep paused 5 sec 5RM, then -10% for 2x5 @RPE7-8 (+2kg last week)
20k/5; 30k/5; 40k/5; 50k/5; 60k/5; 65k/5 RPE8; 60k/5 x 2 with pauses (took 16'); beltless

B. Push Press 5RM, then -10% for 5 @RPE7-8 (+2kg last week)
20k/5; 30k/5; 40k/5; 50k/5; 60k/5; 65k/5 RPE8; 60k/5 (took 16'); beltless

C. Accessory Work:
3 Set
45'' Zercher Carry @75kg (+5kg last week)
25 Banded Face Pulls @crossover symmetry hard
10+10 One Arm Upright DB Row @20kg (+2kg last week)
Zercher @ RPE9; face pulls in crossover symmetry were hard; one arm upright Kettlebell row 20kg (RPE8+); all beltless

D. Upper strength
EMOM 5'
6 L-sit KB press @2x18kg
Done.

Rest 10'

E. Met Con
AMRAP 15'
5 OHSq @50kg from floor
10 SDHP @50kg
25DU
1'53; 2'07; 1'51; 1'57; 2'03. Didn't complete the prescribed time. Only worked 10'. Felt completely gassed out and without capacity to grind out the last 5', energy = 0, had to sit down. This is not usual...

Top sets from OHSq and PushPress