Friday- UB Int + UB Density + MAP Row
A. Jerk Dip Squats, build to 120% of Jerk max for a set of 3-5 reps
B. Split Jerk w/ 3 sec hold in receiving position, build to tough single from blocks
C. Split Position Press @ 30X3, 4 x 8-10 reps, rest 2 min *focus on keeping core tight
+
30 L-Sit Pull Ups for time: *must keep L down & up full range
+
Bike 50 sec @ hard consistent pace
rest 10 sec
x 10

A. 185, 225, 275, 315, 335# didn't think I'd get it. But some how I did. 

B. These felt so light after A. 185, 225, 245, 275 missed. Barely. Caught it just a little lower than usual and could not hold that bottom position. I'm close tho. 

C. 75x 10, 75x9, 75x8 75x8

Pull ups 2:40. Smoked a set of 10 then 2 sets of 5. Then had to rest a while. Biceps were feeling the pump a lot and i did not want to red line. Core felt fine till the last 2 set of 2 then my legs felt heavy.

AD. Done 115 cals. Apparently my legs hate lactic acid. They were burning from the get go today.