Day 8

AM

4 sets:
15-20 strict press @45kg = 18/14/12/9
20″ rest
13-15 strict pull up = 13/11/11/9
20″ rest
10 strict ring dip = 10/10/10/8
2′ rest

Died off quickly on all movements especially the strict press. Serious pump too.

S.leg calf raise 4xME + 30″ stretch = 15/12/10/8
Something my osteo gave me to do as the muscular strength and endurance of my calves is far less than she thinks it should be, will do this twice a week, no allowances needed as it doesn’t really affect box jumps/DU etc.

PM

5rds @90%:
500m row
20 down ups
30 du
2’r
Times = 2.48 / 2.52 / 3.01 / 2.56 / 3.02
Row splits = 1.35.2 / 1.35.9 / 1.36.2 / 1.37.2 / 1.36.5
Total time = 22.39

Pushed to a true 90% on this, possibly harder, it was fucking miserable. Fucked after each one, no where near recovered at the end of the rest period, felt sick and light headed at the end. This is definitely a zone I don’t feel comfortable in. Need to hammer this zone.

Jowsey lunges + 0.5kg = approx 1 hour.

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Day 8

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