Swod
Rack Pull 3 RM
*bottom of the knee cap to lockout
- no rack stands at home or the globo, subbed Trap Dead for this again.
135 x5/225 x3/245/275/295/315/335 x3 ... just stopped there, both because that was enough for today, and the crappy trap bar at BodyX won't hold another plate - and 365 felt out of reach for 3 today.
16 mins.
Strict Pull Ups 3 x max reps
5/4/3
4 mins.
- 2 mins -
Conditioning
Complete 10 rounds for time:
2 pood Russian KB Swings – 5 reps
2 pood One Arm KB Power Snatch – 5 reps
Alternate arms as needed.
Post times to comments.
No 2 pood at the globo, used this opportunity to work on power snatch instead - subbed BB power snatch @ 95# for the swings. 40# KB for the snatches, alternating left/right each round.
15 mins even.
9 hours - 2130/0630. 37 minutes total. PE: 8. 24 hours. 234/14.
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