Great, great workout today! Really enjoyed this one. Back felt pretty good and knee felt pretty good throughout. Lots and lots of work all in short time domain. Mostly stuff I am not great at.
Buy-in: HSPU with one abmat: 5-4-3-2-1 ladder
A. Split Jerk Cluster off Jerk Boxes, 1.1.1.1.1 x 5 sets @ 80%, rest 3 minutes.
Results: used 205# straight through. Technique felt consistently good at this weight. Should have captured some video. Next time...
B1. Front Squat @ 30x1, 8-10 reps rest 3 minutes.
Results: as with the back squats I did earlier in the week, I had to keep the weight relatively low to stay dialed in to the tempo. Just the same these 10 re sets really started to suck towards the end! I used 165# for the first 2 sets then bumped up to 170 and 175 for the last 3.
B2. Muscle Up Cluster, 2.2.2 x 5 sets, rest 3 minutes.
Results: got through these without too much of a problem.
C1. Flat Bench db press@30x0, 8-12 reps x 3 sets, rest 20 seconds.
Results: worked with 60# on all 3 sets.
C1. Row @ 500 m best pace x 30 seconds x 3 sets, rest 3 minutes.
Results: Ouch! Forgot how much an all out row can crush you! I held a 1:20 pace my first row the 1:24 and 1:22 for the last one.
Cash-out: 3 sets of 10 burpee box jumps w/ 3:00 rest in between
Results: each set about :30
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