4x:30 hollow hold on back
4x:15 arch hold on stomach
12x arch to hollow swing
1) 3 position clean (floor, hang, power) + jerk, max for complex then - 1x95%, 1x90%
\\ hit 90kg (198lb), which i did almost exactly a year ago, failed third clean at 95kg, did back off sets at 90kg and 85kg, felt light after the 95kg
2) decided to make today a front squat max effort day, went for 3rm
\\ 3x225lb, 3x255, 2x275, 3x290, 2x300, PR in june was 3x295, 3x290 took a lot out of me, second rep of 300 was very challenging so i decided not to push it with a third rep
4a) 3x ME UB strict muscle ups + ME UB kipping muscle ups (drop down after strict set, no more than :10 break) - :90 rest
\\ 4 + 1, 3 + 1, 4 + 1, weak ass kipping sets/reps
4b) 3x8 jumping good mornings - :90 rest
\\ 75lb, 95, 95, haven't done this in a while, decided to keep it relatively light
5) mb's metcon from aug 4th
3 rounds for time (115#)
10 shoulder to overhead
10 front rack lunges
20 deadlifts
4:02 - this was unpleasant, unbroken but dropped the bar between lunges and dead lifts and stared at it for a few seconds, first round completed in 1:15, lunges slowed down the second and third sets and stared at the bar for a few more seconds between lunges and deadlifts and deadlifts and shoulder to overhead, clock was at 3:40 when i started the last set of deadlifts, did the fastest set of deadlifts i could to try to finish sub 4:00, the gf also did this on aug 5th at 65# in 8:45.
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