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A. Paused split jerk; 1 rep emom x 15 @ easy weight
Paused in dip and in jerk reception
Warmup: 20kg; 40kg; 50kg
Work: 60kg; 61; 62; 63; 64; 65; 66; 67; 68; 69; 70; 70; 70; 70; 70kg
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B. Prone behind the neck banded PVC pull; 10 reps x 5; rest 1:30
Done!
Forehead on floor. Felt my mobility increase with each set.
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C. Rear foot elevated goblet split squat; 8-10/leg x 3; rest 1:00 b/w legs
20kg x8/leg
24kg x10/leg x 3set
Nice stimulus; Torso remained upright so the majority of work was made by the quads. Could feel more quad on my right leg than usual.
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5 rounds for time:
100m prowler push (40kg external load)
6 slam ball to shoulder (50kg)
It stinged!
Quads and calves blew up... I thought that it'd be felt more on my posterior chain, but the quads were the muscular group that burned the most.
Went too hot on first set :P
1st set: 2'35''
2nd set: 3'58''
3rd set: 4'16''
4th set: 4'11''
5th set: 3'57''
Total time: 18'57''
I always surprise myself with the 'ability' to maintain the work on a 'comfortable' threshold :P
The prowler was made in 25+25+25+25m (i had to turn around)
The slamball had a good weight: not too hard, not too easy... For the sandbags i think that i'll go with the 65kg and initially i will fill it up until it gets to 55kg... What do you think?
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D. Alternated Russian step-up with 10kg vest to 20'' box; 16reps x 4; rest 60''
This was to compensate the work that i didn't do yesterday... :P
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5' bike at easy pace
Slept VERY well (8h30)
Mood is different, i'm more positive...but let's see with the upcoming days...
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