12/29/23 - full body conjugated training continued

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Warmup (2 rounds)
x3 deep squat jumps
x3 Half squat jumps
x3 jumps
Handstand attempts 

Gato Deadlift
2x5, 1x20 @ 145

Superset
1) Fat bar OHP
2x5, 1x10 @100

2) Yates row
2x5, 1x20 @ 115

Giant set ASAP 15:00 (5 rounds)

1) x5e Single leg squat off bench 
2) x6 Pseudo Planche Pushup 
3) x8 wide grip Inverted Row

Superset:
1) Deficit Hip Thrust
3xf (6,7,7) @225
2) hanging knee raises
3xf (8,7,6)

This session went much better than expected. I had gotten home yesterday feeling tired, but my warmup did a good job of jump starting my body and I absolutely killed the session. The weights are of course still light but I could feel myself powering through them well. OHP unfortunately feels heavy. I did 3-5 bodyweight squats after each superset of press/rows so I could instantly jump into my circuit.

I must have counted wrong last time I ran this circuit because I felt like I worked better and faster but I did one less round AND my upper body got too fatigued to complete the sets with good form on the last one. I started my single leg squats from the top rather than the bottom. I'm going to keep experimenting here because my bottom position on both sides doesn't feel perfect. 

I'm having trouble standardizing my deficit hip thrust form. Im using a thruster pad bar and cinder block. Both of these pieces of equipment are not the msot stable. I just need to figure something out. The stimulus was still good. 

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