This was one of those days when I walked into the gym with kind of a shitty attitude. Just didn't feel like suffering at all today. Really had to kick myself in the ass and tell myself to sack up!!
A. 3 Position Clean, 70% x 1 sets x 2 sets, 75% x 1 rep x 3 sets
- 185 and 195
B. Front Squat, 65% x 6 reps, 70% x 6 reps, 75% x 5 reps, 80% x 3 reps x 2 sets
- 185, 205, 215, 235 x 2 sets
C. Push Jerk( 2 reps) + Split Jerk(1 rep), 70% x 2 sets, 75% x 3 sets, rest as needed.
- 175 and 185
D1. Heavy Russian Kettlebell Swings, 12 reps @ 100/70 lbs x 3 sets, rest 1:30 between sets.
- 106# KB
D2. Strict Pronated Pull-Ups Wider Grip Than Usual, 4.3.2.1 x 3 sets, rest 1:30 between sets.
D3. Strict Ring Dip Cluster, 4.3.2.1 x 3 sets, rest 1:30 between sets.
+
E. For Time of the following:
21 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
15 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
9 Thrusters @ 95/65 lbs
15 Cal Assault Bike
9 Chest to Bar Pull-Ups
- 7:05. Unbroken on thrusters and honestly they were not that bad. Unbroken on pull-ups as well. Should have really pushed the pace on the Assault Bike more. Took forever to do the 15 Cals and that's really where all the time was in this WOD.
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