Change of Pace

Gave a long cycle 5 rung ladder another goal with a pair of 16 kg on Thursday night, with a completion time of 25 minutes. Each rung (round) consisted of 2, 4, 6, 8, 10 reps, creating a 150 volume.

Sunday morning was a bit different circuit and went:

*225 lb Deadlift (DL) to hold for 30 seconds (to get grounded) - 2nd set Sumo for 8, 3rd set Sumo for 6, 4th for 2

*4" 8' Slosh pipe Overhead (OH) hold for 2 minutes - 2nd set for 2 minutes - 3rd set for slow strict presses (hold/5, pull/5, hold rack/5 press/5 count) x 5

*Power wheel for kneeling rollouts (nose, chest just touching floor) 4 sets of 10 reps

*50-60 lb Sandbag clean & carry up (0ne shoulder) single flight of stairs (@15 steps) into HPU's against wall (top of stairs) for 6 -- re-carry bag back down (same shoulder), repeat same on opposite shoulder w/HPU's at top - 4 sets total

*L-sits on parallettes into pull back straddle, feet on bench 5 reps for 4 sets

*One set of 115 lb clean & strict press for 2

Fun fun...