Glad to have that week and a half of testing behind me and get started with training today. Felt good today, but pretty frustrated with my pull ups and grip!
1. Back Squat @ 32×1; 4 x 4-6 / 2:30 rest; start at 65% and build
185×6 / 195×6 / 205×6 / 215×6. Last set was pretty difficult. Overall these felt good today though.
2. RDL @ 41×1; 4 x 8-10 / 2:00 rest; heavy as tempo and reps allow
155×10 / 175×10 / 195×6+1 / 195×8; Grip was really suffering on the last two sets. Should have got clarification, used hook grip for all lifts.
3A. Russian step-ups w/ DBs, 3×10 alternating legs 20″ box / 90s rest
25 / 30 / 35. Probably should have gone heavier from the beginning, these weren’t too bad… just need to work on my balance a bit.
3B. Strict pull-up clusters 3-3-3; 15 sec; control down phase; 90s rest
3-3-2 / 3-2-2 / 3-2-2. Couldn’t complete the cluster as prescribed. Pull-ups continue to be a major challenge for me. Did my best to control downward phase, but last rep of 2nd to sets within each cluster was very difficult. Upper body strength and grip were limiting.
AMRAP in 10 Minutes
24 OH Plate Walking Lunges (25 lbs)
12 x 2 DB Rows (30 lbs)
24 Sit-ups (anchored)
4 rounds + 2 lunges. Legs were definitely burning during lunges, but sit-ups were the toughest movement.