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A. Deadlift; 3,3,3,2,2; rest 3:00
warmup: 20kgx3; 60kgx3; 100kgx3; 130kgx3
work: 150kgx3; from here forward with belt 160kgx3; 170kgx3; 180kgx2; 190kgx2 (RPE9+/10). I consider this my 2RM of the day, because the last rep started to be like a ninja turtle :P
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B. Weighted ring dip @3011; 3-4 x 5; rest 3:00
15kg x 4rep all sets. Chest burning at sternum area. This was my max weight RPE9+
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C1. Weighted sit up; 12-15 x 4; rest :30
C2. Pike leg lift; 10 reps x 4; rest 1:00
1st set 15 rep with 10kg and feet anchored under the 22.5kg DBs; 2nd and 3rd sets with 12.5kg DB for 15 rep; last set 12.5kg DB but only 12rep.
My core was completely on fire.
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25 minute amrap:
500m row
10 KBS (24kg)
10 lateral burpees over rower
My initial estimation was 2' for the row, 30'' for the American KBS and 40'' for the burpees, with 20'' for transitions... So objective was 6 full rounds (because it was a 25' wod)
Maintained the rowing at around 1'58 in all rounds, the KBS unbroken and the burpees paced.
Did 7 full rounds with some seconds left on the clock, but didn't had time to do meters on rower. I'm happy with my performance
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10' bike at easy pace cooldown
Today ended the train happy with what i did, but tired and very hungry (although my post-workout shake was 25g whey, 20g maltodextrin, 5g creatine and 5g glycine)
Slept well (8h)
Mood is good :)
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