Dead Stop

Legs are still sore. My left shoulder was feeling weird last night and today. Wonder if it’s from those close grip OHS. Went to the 5:30 class.

Warm-up – 3 Sets

• 2 Inch Worms
• 4 Ring Rows
• 8 Mountain Climbers

Strength – Deadlift

• 5×45#
• 5×135
• 5×205
• 5×255
• 5×285
• 5×315

Wore a belt at 255 and above. Neutral grip until I used mixed for the final set.

Conditioning

3 Rounds

• 10 Box Jumps (24″)
• 10 Burpee Box Jumps (24″)
• 10 Power Cleans (135#)
• 10 Burpees over the Bar

Kept it slow and controlled. Went 6-4 every round on the cleans. Finished in 9:25.

Gymnastics Strength

4 Sets

• Max Strict Pull-ups
• Max Strict Ring Dips

I rested 1-1:30 between each movement. Came to a complete dead-hang stop on all of my pull-ups. Reps were 12-8-5-4 and 14-6-4-4 on the dips.