The OACs also keep the 'one arm lowers' introduced last week (you do a normal chin or pull up and then take one hand off the bar, lowering yourself as slowly as you can).
The deadlifts feature an RLL and I am also looking to put in a Podium DL at some point.
Warm Up (5 mins)
Main (30 mins)
1a. (Podium) Deadlift/RLL:Podium Dumbell DL (8xRLLs, 8xRLLs,10x18kg, 7xRLLs)
1b. Assisted HeSPU : Snatch: Press : MTBs (10, 8x18kg, 8x24kg, 8x3kg)
2a. Assisted OACs (8x47kg, 8x47kg, 7/8x47kg, 3/4xAlt One Arm Lowers)
2b. Double Side Kicks
3b. Wall Planche Press Ups (8, 8, 8 dropped intensity by moving hands forwards to reach target)
3c. Kneeling Wrist Push Ups (3, 3, 3)
The gym was busy so I couldn't get to deadlift. I improvised, and I guess it will be beneficial longterm to embrace this randomness. I could have gone much heavier on the Podium Dumbell DL; next time.
The overhead stuff was a gas. Could have pushed the snatch with maybe 28kg, but lowering slowly gets taxing depending on how slowly you lower it.
the WPP killed me. I felt I was running out of gas towards the end and this brought two things in to focus. Firstly I no longer seem to have the energy to 'play' after a workout (this is one advantage of blogging your workouts, you have a detailed history to chew over). Secondly I am mid-intense phase - some exhaustion is to be expected - and so could well do with a random week off.
Oh yeah - and I forgot all about the ICMs! Missed 'em out totally. Mental fatigue?