Strength:
Overhead Squats (Goal: 235x3, 90% x5, 80% x7):
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 235x3, 212x5, 188x7
Bar Muscle Ups/ Hips to Bar Pull Ups:
- 0/5, 0/4, 0/3, 0/3, 0/1
Weighted Pull Ups:
- +80x1, +55x3, +30x5
Conditioning:
"DT"- 5 Rounds for time of:
- 12 Deadlifts @ 155
- 9 Hang Power Cleans @ 155
- 6 Push Jerks @ 155
Time: 6:55 (PR!)
I experimented with bringing my grip in by a few inches with my overhead squats, which takes some of the stress off of my wrists. I need to find my sweet spot there because I felt very wobbly in the hole. I couldn't get ANY bar muscle ups today for some reason, I just didn't feel awake or explosive enough. I think I need a better warm up. Weighted pull ups just sucked. I wanted 3, 5, and 7 reps and only could muster 1, 3, and 5. The conditioning, however, surprised me because I was able to hit a 46 second PR. I guess I finally woke up.
Your wobbly in the hole because you lack girth and length for that matter. As for not feeling explosive, maybe you need to get back to basics and just make it hppen bro
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