Bench
10x40kg
5x60kg
3x80kg
100kg
110kg
4fx112.5kg
11x90kg (1 up from last week)
2 hours later
Lizzie the HPC re-mix
21-15-9
HPC, 135lb
Ring dips
3:07 - benchmark time, not done this before
HPC did get tough (esp grippy) but kept going, Dips just weren’t grooved really well and cost me a good 25 secs or so. Indeed the last 2 reps took over 15 secs.
Don’t think I’m gonna manage a two-fer but got one good shot in today
15-12-9
hang power clean, 155lb
ring dip
2:47 (all with 20lb vest)
a couple of stutters on HPC and needed to regrip for last rep of 9 but pretty smooth. Rhythm on ring dips was a bit lacking but mostly unbroken. Foam rolling and tennis ball therapy afterwards involved far more pain and also far more procrastination ...
12x355lb
Heavy Lizzie
12-9-6-3
Power Clean, 188lb
Ring Dips
4:40
About 55 secs off PB - started out with 8 muscle cleans and ran down hill from there. Think the deads put the brakes on for my hips and just couldn’t drop under the bar. The 6 and 3 rounds most reps were only jumped up to the top of my abs and then had to be muscled to the rack. Could have left the gym with no metcon at all so this will do for today. Def need to hit some high end breathiness this week though ...
