Slow mo,raise the chest,slow release,push the knees out

26-02-2018 *50 jump rope *10 T2kB *10 weighted step ups .

2 Sets of:
Strict Deficit Handstand Push Ups (15/7.5 cm) 3:00 @ max reps
Strict Deficit Handstand Push Ups (10/5 cm) 2:00 @ max reps
Strict Handstand Push Ups 1:00 @ max reps
6’ rest each set

”Elizabeth”
21-15-9 reps for time
Squat cleans
Ring dips

90 min

1.Aerobic work for 60 min
6 x 10 min crosstrainer, run, row

2.JG mobility for 30 min

Alternate B1/B2

B1. Strict ring dip – 3 to 4 x 6-8 @ RPE 8 (2 RIR), rest 1:00 before B2

B2. Barbell seal row – 3 x 6-8 @ RPE 8 (2 RIR), rest 2:00 before B1

2x
Run 200m
Bike 500m
25-50 DU's

• Mobility...

Back squat day and deload week at CFP.

Warmup:
500m run, lunges, spidermans, inchworms, squats with holds, &c.

Strength & skill:
Deload Week back squats
5 x 40% of 90% (70#)
5 x 50% of 90% (85#)
5 x 60% of 90% (100#)

Very easy. As it should be. The first round, I went all the way ass-to-grass and did pause squats for fun. Second round, regular. Third round, tried to work on breathing.

Afterward, since I had 100# on the bar, I tried for a 1RM overhead press just for fun. The strstd.com calculator says that should be my new 1RM. So I took the bar off the rack, self-aware because everyone else was squatting, and overhead pressed it. It took a while to get to lockout since I wasn't fresh, but I got it overhead and locked. So there. Accurate. That's a 15# PR for me, which is pretty huge considering I was stuck at a lousy 85# for ages.

WOD:
800m run
40 wallballs (14#)
20 T2B
400m run
30 wallballs
15 T2B
200m run
20 wallballs
10 T2B
Finished: 17:25

What deload week. This was hellish. Got better wallballs than I have in a while b/c I used a ball underneath my ass for a squat target. Got closer than I have to actually hitting a T2B than ever before. Otherwise this blew.

Standing Press

4 RFT
500 m Row
10 Pullups
10 Dumbell snatch
20 KB swing
40 DU