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A. Negative deficit hspu; 2,2,2,2,2; rest 3:00
1st set: 3'' deficit; 2nd set: 4.5'' deficit; 3rd set: 5.2'' deficit; 4th and 5th sets: 6.5'' deficit
6.5'' is the max deficit that i feel i'm in control the whole time for 2 reps
At this height had a very small pain/discomfort on the front of my right shoulder
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B. Tall kneeling DB press w/ bands extended against banded tension; 6-8 x 3; rest 2:00
7.5kg x 8rep; 10kg x 8rep; 12.5kg x 8rep; 15kg x 8rep x 3set
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C. Seated thoracic rotation; 3/side x 3; rest 1:00
Done! Left side rotation tighter
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20-16-12-8-4 Bar facing burpees
10-8-6-4-2 Deadlift 110kg
Could maintain a steady pace, breathing well.
Burpees at steady pace
Deadlifts: 5+5; 4+4; 3+3; 4 UB; 2 UB
Accelerated in the 8 bar facing burpee
TOTAL: 6'05''
In the end had some lactic acid in feet (jumping on the bar facing burpees(?))
I think that i could shave a good couple of seconds... My ideia is that i'm inefficient at the bar facing burpees... Could you please send me a video that, in your opinion, has some good transitions? Thanks! :)
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5' bike and some general stretch
Slept super well (8h30)
Mood is good :)
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