20k/3; 30k/3; 40kg/3; 50k/3; 60k/3; 70k/3; 80k/3 RPE9; 72k/3; 72k/3 (took 20'); belt only in last set; The main problem here is holding the hookgrip from rep to rep...
B. Jerk from rack 5'' pause in dip and 5'' pause in reception 1RM, then -20% for 2 set of 2
20k/1; 30k/1; 40k/1; 50k/1; 60k/1; 70k/1; 80k/1; 90k/1 RPE9; 72k/2; 72k/2 (took 20'); belt only in last sets. Here the problem for me is holding the reception... Usually i have the (bad) habit of being quick to recover from the split :P In the warm-up sets i got out of balance easily, but then dialed it in.
C. Core Muscular Balance
4 Set
1a. 45''+ 45'' (L/R) SA DB OH Carries fat grip @12,5kg RPE 7+
1b. 45'' Bilateral Farmer carry @30+30kg RPE 7+
Done. Weights were ok for the time under tension... Can load more next week.
Rest 10'
D. Met Con
FT
25 DU
1RC @3,10m
21 American KBS @24kg
2 RC
15 AM KBS
1RC
9 AM KBS
25 DU
4'20''. KBS all UB; DU UB; In the RC the hardest part was the grip, given all of the previous work.
Top set of Hang clean
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