A – HPC + PC, build to heavy single (not max) = 117.5
B – HPC + PC, 6×1+1 @ 85% of A, 2’R = 100 all sets
Been concentrating on dropping into a good position on power cleans (avoiding jumping feet wide), this was a good opportunity to work on this.
1 – 30″ ME handstand hold + 25 DU
2 – 30″ hold of rings (external rot) + 3-5 st. ring dips = all sets 30″ hold, drop, 5 ring dips.
3 – 8 OH BB lunge @ 65kg all sets, from floor.
4 – 12-15 hanging leg raise = 12 ub, 9+3, 9+3, 6+4+2, 6+4+2.
Found that handstand hold became more challenging as core got more fatigued from leg raises.
30″ hold on rings with external rotation was really hard, although I managed the whole 30″ I had to drop and rest before attempting the strict ring dips.
Hanging leg raises were also tough. Abs are fatigued from yesterday.
All at 80-85%:
10 Burpee Over Erg
Score 1 = 3rds + 128m
Score 2 = 3rds + 202m
12 KB Swing @ 32kg
12 Box Jump Step Down @24″
Score 1 = 6rds
Score 2 = 6rds + 2WB
6’R and repeat from top.
No trouble here though left knee feels a little swollen now. Combination of snatches and squats yesterday and wallballs today was probably a bit much for the knee this soon. Tomorrow has nothing below parallel though and Jowsey lunges so should feel better after that.
Bike – 2km easy, 2km hard effort (test for friends dissertation)
AD 15′ Easy flush.
25′ Ice Bath