5-13-22

Double contraction Dips from box

Half rep from bottom then full rep with 1 sec pause then 3 sec neg

3x10

Bb jam press

4x15 w 3sec neg

3 rounds

Incline bb tricep ext

10, 10, 15

15 with 65#

3 sets DB curl

8 w Right arm hold

8 w left arm hold

8 both arms

40, 30, 30

20min cap

10-9-8-7-6-5-4-3-2-1

Box jump 24"

Clusters 135#

Time: 17:39

All singles

I moved well through this. I was happy with how weight felt.

5-11-22

Sumo deadlift

15-12-8-8-8

With 3 sec negative

Straight into 15 double DB rdl 50#

135

185

225

275 for 1 rep then stopped cuz been feeling left sij all week.

5 rounds

8 s2o 115#

15cal bike

10 box jump over 24"

Rest 2 min

Time: 14:23

s2o ub 115#

bike at 600+ watts which was 83-85 rpm

bjo we're bounding 1st set then normal

1:11 

1:18

1:14

1:24

1:14

5-10-22

5min bike

30sec 50%

30 sec 75%

24min amrap

4 muscle ups

28 wallball

22 powerclean 115#

34 DUs

R: 4+3 muscle ups (missed the 4th at the buzzer)

All mu ub

Wb 28, 20-8, 14-14, 10-10-8

Cleans 10-6-6, 7-5-5-5s

DUs were 2 sets ub

This was brutal