Afternoon Work (3:45pm)
1. 5x4 push press (all sets @ 85-90% of 4RM from last week)
(every 2 minutes)
2. 5 sets of: 2 push jerk + 1 overhead squat (every 90 seconds) -- work to a heavy set
Post-4:30 coaching work (5:15pm)
3. for time:
55 overhead squats (75)
55 toes to bar
55 calorie row
55 deadlifts (225)
4. 5x12 kipping deficit handstand push ups (2x 45's on each side) (AFAP)
Results
1. 215, 220, 225, 230, 230 (based off 255)
2. 185, 215, 235, 255, 280
3. 11:02
4. done -- :24, :21, :21, :19, :21
Notes
1. lifting felt pretty good today. quick warm up and right to the push press. still using the new grip on the bar, but it is feeling better and better.
2. always good to work on the closer grip OHS. always take these reps good and slow, trying to maintain position and keeping that bar in a good spot throughout the rep.
3. this chipper was dirty. unbroken OHS, 4 sets of ttb, calorie row was SLOW, then deadlifts were rough. just tried to stay on sets best I could. hamstrings were lit up.
4. first set was a little slow but then picked up the rhythm and moved through each set decently.
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