Jackie

CFWUx3 (minus Pull-ups)
Subbed HSPU for Dips…Did my first set of 20 HSPUs. I was pumped. 15 was the most I had done before.

Jackie as Rx’d (subbed SDLHPs for Rows..I need to get a row machine)
100 45# SDHPs
50 45# Thrusters
30 Pull-ups.

Time: 9:22

Did all SDLHPs unbroken.
Broke Thrusters into 30 and 20 with about a 10 sec breather in between. In hind-sight I think I could have done it unbroken…but you know what they say about Hind-sight.
Pull-ups were broken in to 20, 5, 5. That set of 20 totally gassed me...

Was hoping to finish sub 9:00, but for the first time, I am okay with this time. Definitely going for sub 9 next time.

Cash Out:
Pistol Squat practice (Did my first unassisted Pistol squat…pretty excited about that)
Turkish Get-up Practice: 60#, 70#, 80#...working my way to the hundies…1 each arm.
Grip training: barbell hold for time
315# 20sec, 15sec, 5sec, 5sec
225# 35sec
135# 1min
Body hang: 45sec