bench press, banded deadlifts

part 1:

 

A1. Close GRip Bench Press @ 30X0; 4-5 x 5; rest 20 sec

A2. Clap Push Ups @ 10X0; amrap (-2) x 5; rest 4 min

B. Supinated Subscap Chin Ups @ 4111; 4-7 x 4; rest 3 min

(supinated grip, pull lower chest to bar and lean back as far as you can to lower for 4 sec)

C1. GH Raises @ 3010; 10 x 5; rest 30 sec

C2. GHD back ext's @ 1010; 15 x 5; rest 3 min

 

A1. 135, 155, 165, 165, 165 (all x 5)

A2. 8, 8, 6, 6, 6

B. 4 x 4 (very difficult)

C1. complete

C2. complete

 

part 2:

banded deadlift 10-10-10

225, 225, 225 (blue band)

3 rft

3 power snatch 135#

10 hspu

10 box jumps 36"

4:20

Daily report

• Body: Very sore from deadlifts.
• Sleep: Poor last night. Need to start being consistent here.
• Nutrition: So-so. Playing with IF lately.
• Notes: Didn't realize how much I trained my hamstrings until I wrote it down. No wonder they are so sore today... CGBP felt good, clapping push ups felt a little slow. First time I had done banded deadlifts. Didn't stop on the met con, and the HSPU came quickly and full ROM. Broke the third round of them into 4, 3, 3.