82: Wednesday

AM
A.Front Rack barbell Lunges – 5×8 Rest 2 mins = 80/90/92.5/95/95
B.Power Clean and Push Jerk – 6×2 Rest 2 mins = 105/105/107.5/107.5/110/110 (focused on good movement and efficient drop rather than just muscling it up).

MD
A1. Strict Press – 5×3 Rest 90s = 70/71.5/72.5/”/73.5
A2. Pendlay Row – 5×3 Rest 90s = 95/100/”/”/”
+
12-10-8-6-4-2
Strict Deficit HSPU @2.5″ (red 25kg rogue plate)
Strict Pullups
= 8.39

This workout was almost entirely dependent on the st. def hspu. Like to re-test at some point in the future.

PM
AD
4x
30s @ Max Effort Max HR for each piece = 164/16/169/170bpm
Rest 5 Mins

Rest 10 mins

4x
30s @ Max Effort Max HR for each piece= 168/171/171/174bpm
Rest 5 Mins
+
Easy 15 mins Z1 = 134bpm

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82: Wednesday

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