22k/3; 32k/3; 42kg/3; 52k/3; 62k/3; 72k/3 (from this weight forward used belt); 82k/3 RPE9 (single style - hookgrip transition was too hard); 73k/3; 73k/3 (took 23'); The fact that i started to make 'singles' made easier the reps, with better position, but felt some lack of drive from legs.
B. Jerk from rack 3'' pause in dip and 3'' pause in reception 1RM, then -20% for 2 set of 2 with pauses
23k/1; 33k/1; 43k/1; 53k/1; 63k/1; 73k/1; 83k/1 RPE 9; 75k/2; 75k/2 (took 20'); belt only in last sets. Was more solid in the pauses than last week, but the top set was 83kg vs 90kg from last week, felt without leg explosion. The two final sets had +3kg than last week
C. Core Muscular Balance
4 Set
1a. 45''+ 45'' (L/R) SA KB OH Carries fat grip @16kg RPE 7+
1b. 45'' Bilateral Farmer carry @32.5+32.5kg RPE 8
Done. Weights were ok for the time under tension... Can load a little more next week.
Rest 10'
D. Met Con
FT
50 DU buy in
3R
15 KB swinging rows @24kg
15 KB SDHP
15 American KBS
50 DU cash out
7'37''. DU UB, all KB work done UB; just rested from the KB SDHP to the American KBS and from the Am KBS to the swinging rows. The grip was the limiting factor.
Slept poorly last night. Woke up at 2am and had to eat.
Started the training with DOMS in glutes and in quads
Top set of the Hang clean
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