Home Gym
1330
Warm Up
Hip Hammy
Wrist Mobility
Down Dog
Inversions
30 sec handstand hold against wall
3 HSPU to 2 abmat
1 HSPU to 1 abmat (sketchy)
3 negatives to the floor
1 HSPU to 2 abmat
This felt pretty lousy today and I need to regain my focus.
Deadlift
25 minutes to establish 1 RM
5x135
3x185
3x225
2x255
1x275
1x295
295# stuttered up. 305# I could break off the ground, but it just wasn't moving.
Metcon
AMRAP 10
3 kipping pull-ups
5 clean & jerk (95#)
10 wall ball shots (14#)
I managed 4 rounds + 3 reps. The pull-ups were unbroken, the C&J were singles and the WBS were unbroken.
Programming was inspired by CFG for 9.28.20 taking the deadlift 1RM. CFG metcon called for an AMRAP 8 of pull-up and single arm hang clean and jerk. Comptrain called for 5 rounds of air squat, bike erg and clean & jerk. I took the pull-ups and clean and jerk and opted for wall ball shots instead of air squats. The pull-up number came from kipping pull-ups that I could string together. I want to work this number up and want to balance my pulling strength between strict and kipping. I need to start a plan for getting my chest to bar pull-ups. I have not done much Olympic lifting lately and the 95# weight was good for getting moving. I went with power cleans and push jerks.
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