October 13th

6/7- energy levels still lower than usual with this cold. Didn’t do the metcon work at the end of the session again, getting through all the gymnastic work was tough enough at the moment.

A. Split jerk; build to a max
Took a longer approach today on build sets as wasn’t happy with last weeks:

40 x 2 x 3
60 x 2 x 2
80 x 2 x 1
90 x 2 x 1
100 x 2 x 1
105 x 1
110 miss (stupid miss out in front)
110 x 1
113 x 1

Left it at 113kg as it was up on last week so I’ll take it as a positive.

B. CTB pull up; 6 on the 30 seconds for 8 sets.
(Shoulders a little tired but all sets fine)

C1. Wall facing static hs hold; accumulate 120 seconds x4; rest 90 seconds
(Split every set into 50+40+30s. Tough by the last set although feeling stronger here)

C2. 90-90 isometric pull up hold; accumulate 90 sec x4; rest 3 min
(Split each set into 30+30+30s. Arms were smoked from the second set onwards but kept a minimum of 30s holds each time.)

D. single leg tucked front lever eccentrics; accumulate 12 slow
controlled reps per side not for time.

(Arms and lats really fatigued so took a long time but got through them. No hope of completing the metcon after so stopped there.)

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