Weekend OL

Deload week so a little less volume

Sat:

Strength

20 minutes to establish a 1RM High-Bar Back Squat.

\\ 308-318x, wanted 150kg for double bw squat, didn't have it on Sat, hit 140kg, should have hit 318lb (140kg + 10lb) but I was a pussy and quit when I was 95% of the way there.

Conditioning

3 rounds for time of:

10 Deadlifts @ 275/185#
50 Double-Unders

 \\ 3:08 scaled to 255, did all rounds/movements unbroken

*Rest 10 minutes.

3 X ME UB Pullups - rest as needed.

\\ Only hit 27 pullups, not a big fan of the new rogue bars we have for pullups, more slippery than other bars, even with a shitload of chalk and I end up taxing the crap out of my forearms just trying to stay on the bar.

Sun:

*This is one continuous effort broken into 15 minute cycles which begin with a 1 mile run for time.

15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 3RM Power Clean.

\\ Ran in around 7:10, worked up to 201 power clean

15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
3 attempts, for total reps, of UB Ring Dips.

Notes: Each attempt starts with full lockout over the rings, and finishes when the athlete drops off the rings. Score is the total of the 3 attempts.

\\ Ran in around 7:20, maxed out at 31 dips
 

15 minutes to:

Run 1 mile - for time.

With the remainder of the 15 minutes:
Establish a 1RM Bench Press.

\\ Ran in around 7:40, worked up to 215#, arms were still tired from the dips. I think my true 1RM is around 235-240