Day 57

AM

Easy 40 mins AD
Every 10:00 do
15 Situps, 15-20 Hollow Rocks = hit 10 every set, abs sore from all the hollow holds yesterday.
Total time = 45.22, av HR = 143bpm, max HR = 155, Total Cals = 1243

MD

A. Strict Weighted Pullups – 5×4 Rest 2 mins = 32/35/35/37.5/37.5
B. Bench Press – 5×4 Rest 2 mins = 120/120/120/120/120×3 (last rep FFS!)
C. Strict Defict HSPU – 5x AMRAP @ 3-4” Rest 2 mins = 8/7/6/5/6 all at 3″.

Happy with improvement on the st. def HSPU, up a few reps on last time and an inch higher.

EMOM 20
1 – 5 Bar Muscle Ups + 8-10 Box Jumps = all sets 5 ub bar mu, 10 bj.
2 – 50 Double Under = 2-3 sets broken.

D – Built to heavy paused split Jerk with our in house weightlifter Charlie, he was putting up some big weights so I couldn’t resist jumping in. 3″ pause in dip = 60×3/80×3/100×2/110×1/120/130/130/130.

PM
Empty Barbell Work
3x
10 Snatch Pull
10 Full Snatch
10 Snatch Balance

Ran out of time for the rest, will add in clean work tomorrow before PM session with cleans.

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Day 57

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