A. Split Jerk; 10 singles @ 85% of last weeks tough single; rest 2min
B. Strict C2B Pull-ups; 12 for time x 4 sets; rest 90 seconds bw sets
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Row 500m @ 1:56 pace
rest 30 sec
Row 500m @ 1:54 pace
rest 30 sec
Row 500m @ 1:52 pace
rest 30 sec
Row 500m @ 1:50 pace
rest 30 sec
Row 500m @ 1:48 pace
rest 30 sec
Row 500m @ 1:46 pace
rest 30 sec
Row 500m @ 1:44 pace
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C1. Band Pull aparts; 12-15 reps x 5 sets; rest 30 sec
C2. Bat Wings; 10-12 reps x 5 sets; rest 30 sec
C3. DB Arc Row; 10-12 reps/side x 5 sets; rest 30 sec 

Results

A. 250# 

Knee and hip were pain free. Focused on improving leading leg in catch and punching head through bar path. Tend to be shy with that. Technique was solid today.  

B. 25sec, 26, 45, 45, 44

This faded after second set. Used same strategy as last week, singles across each set and pronated grip each rep. 

+

Completed 

This went well. Had to really push by set 6. Increased rest to 60sec between last two sets to hold prescribed pace. 

+

C1. Green band (15) across sets 

C2. 18# (12) across sets 

C3. 20# (12) across sets