Friday- UB Int + UB Density + MAP Row
A. Behind Neck Split Jerk w/ 3 sec hold in receiving position, build to tough single from blocks
B. Split Position Press @ 30X3, 4 x 8-10 reps, rest 2 min *focus on keeping core tight
+
10 Legless Rope Climbs for time:
+
Bike 45 sec @ hard consistent pace
rest 15 sec

Legs were super sore from last night squats. 

A. 165, 185, 225, 255. The 255 was arguably my best jerk of the night. Think recovered a little too quick tho. Felt good tho. 

B. 75x 8, 75x8, 75x8, 85x 8. Much tougher than I imagine. My back leg hip flexor was screaming towards the end. 

Rope climbs. 7 minutes. 

First 6 rope climbs took me 2:30, then my biceps started to go. By the last one my grip was ok... But my biceps felt super swollen. My biceps don't like all the extra weight I have gained lol! 

AD, done 128 cals, ouch.