3-18-22

3x10 each leg 

Rear leg elevated jumping lunges

3 rounds

5 dips with 3 sec negative

Straight intoax dips

15, 8, 5

15-12-10-10

1/4 bench with 3 sec negative

115, 145, 145, 145

25min cap

5 rounds

30 cal bike

12 back squat 135#

15 c2b

Time: 22:42

First round in 2:59.

All squats ub, c2b all 8-7 on purpose (haven't been doing much pulling)

Bike was 450 watts in first round then 300 then 250-230s.

3-16-22 PM

100 single arm Russian kbs 35#

20, 20,10 each

5 breath rest. Forgot to start clock.

10 TGU 35#

5 each arm, no clock

20 two hand Russian kbs focusing on glutes and abs on up, shadow swing on down, and out breath up and in breath down.

3-16-22

Split jerk 5x3 60-90%

135

165 

185

205

215

Didn't feel it today

18min cap

5 rounds

10 t2b

10 ohs 115#

10 bar facing burpees

12/10 cal row

Time: 14:15 unbroken

3-15-22 PM Simple and Sinister Day 1

5min cap

100 alt sa Russian kbs 35#

Time: 2:23 ub

Did 20-20-10 each arm

10min cap

10 TGU 35# (5 ea arm then switch)

Time: 3:45 ub

3-15-22

Back squat for load

5x3

135

185

225

245

245

I haven't squatted for strength since before the open. I could tell. I did one set of 10 Russian kettlebell swing with 35 lb between each set for speed and explosion. Per Pavel

5 rounds for time

20 wallball 20#

20 hang powerclean 115#

20 box jump 20"

Rest 1min between each set

Time: 19:23

2:38

2:49

3:23

3:28

3:06

ub on wb and bj. 10-10 for all cleans til last set, then 10-5-5. That was mental weakness. difference in times was standing at the bar