A. Jerk Cluster @ 85%, 1.1.1 x 3 sets, rest 3 minutes.
Results: Worked with 215# straight across. Reps felt pretty clean and consistent with not much press-out.
B1. Front squat @30x1, 7-9 reps x 5 sets, rest 3 minutes.
Results: 1st set = 175 x 9, 2nd = 185 x 9, 3rd = 185 x 9, 4th = 190 x 9, 5th = 195 x 9. Felt like I was strict with the tempo. Only a 1 second pause at the top of each rep.
B2. Muscle up cluster, 3.3 x 5 sets, rest 3 minutes.
Results: All sets unbroken. Only a couple shaky reps where an elbow flared out.
C1. Db flat bench press @30x0, 8-10 reps x 3 sets, rest 20 seconds.
- Results: Worked with 65# straight through. I screwed u the tempo thinking that it was supposed to be 3 seconds up and zero down. Hit 10 reps the first 2 sets but only 8 the last.
C2. Row @ 500 meter pace best x 20 seconds x 3 sets, rest 3 minutes and 40 seconds.
Results: Held 1:22 the first round which is not bad considering that it takes 3-5 seconds to get up to a decent pace. 2nd and 3rd rounds were not so good. I was right around a 1:26 pace.
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