DCF Comp Fri and Sat

Friday

Narrow Supinated Grip Bench Press @ 2121
Set 1.) 8 @ 60%-70%
Set 2.) 7
Set 3.) 6
Set 4.) 8
Set 5.) 7
Set 6.) 6

Notes:
- Compare to 10/25. Look to add slightly more weight but still focus on position
- The 1 second pause at the bottom is NOT a "rest." It's like an isometric hold.

\\ 115-125-135-115-135-145, these are feeling better, should be able to continue to add ~10lb a week

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Practice your Muscle Ups for 12-15 minutes. This should be a non-fatiguing effort but practice under various types of stresses. Bars, weighted, bar & weighted?

\\ Practiced MU with false grip and no false grip, false grip are still infinitely easier for me but need to practice no false grip. Did a few false grip MU wearing a 20lb vest, then did a few false grip with 20lb med ball between my knees (without the vest). Curious to see what my 1RM weighted MU is.

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10 minutes AMRAP:
4/side Pistols
8 C2B Pullups
12 Suitcase Deadlift, 30%1RM

\\ 5 rounds + 14 reps at 135# deadlift, suitcase deadlift is like a one-armed deadlift with the weight at your side, the idea is to set up the same as you would for a conventional deadlift rather than doing a side bend and f-cking up your spine, these ended up being the most taxing part of the workout, a lot of midline stabilization required, overall it was pretty easy to keep an 80% intensity pace due to the nature of the movements, hard to do any of these really fast

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Saturday

High Hang Clean + High Hang Clean
Set 1.) 45%
Set 2.) 45%
Set 3.) 50%
Set 4.) 50%
Set 5.) 55%
Set 6.) 55%

\\ Worked up to 70kg (154lb), felt solid

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Clean Pull
Set 1.) 1.1.1 @ 100%
Set 2.) 1.1.1 @ 100%
Set 3.) 1.1 @ 105%
Set 4.) 1.1 @ 105%
Set 5.) 1.1 @ 110%
Set 6.) 1.1 @ 110%
Rest 10 seconds between reps
Rest 2-3 minutes between sets.

\\ Worked up to 130kg (286lb), most I've clean-pulled before, felt pretty good

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2 sets @ 80%:
10 min running clock
1000m Row (buy-in)
Remaining AMRAP:
25 KB Swings
10 Pushups

Rest 3 minutes between sets.

Notes:
- Both sets should be the EXACT same amount of reps
- Border on under-pacing. Leave a lot in the tank.

\\ 3 + 10 reps for both sets, 1.5p KB, second round felt harder than the first, naturally, maybe could have paced the first one a little slower