Warm up:
3 rounds...
100m run
10 air squats
10 hang power cleans (35 lbs barbell)
Then...E3M with 1 min rest in between:
200m run & max ring dips for the 1st & 3rd rounds
*assisted band ring dips
1st round - 35dips & 3rd round - 30 dips
200m run & Max hang cleans for the 2nd & 4th rounds
55lbs hang cleans
2nd round - 40 hang cleans & 4th round - 35 hang cleans
Strength work:
Deadlifts...worked up to 75 lbs
I’m nervous to build up too quickly because of still trying to heal my hamstring.
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