Workout D

W/U: Various snatches and OHS with 45, 55, 65#
Bench 95 x 5, 115 x 5, 135 x 5, 165 x 5 x 3, 185 x 3 x 3
Wide-grip pull-up / Dip ladders 1-5, 1-4, 3, 1-3

Circuit x 5
100 rope turns
5 plyo push-ups
15 med-ball slams
20 lateral jumps over ball
rest
10:31

Neck raises 10# neck wrap - back, left, right, forward 12 x 3

-165 and 185 were no prob. Go to 170 x 5 x 3, 185 x 3 x 3 next.
-Small improvement on ladders - not seeing much progress here. Just go all out for 3-4 ladders next time.
-ICT 6 adaptation was good AHR 171, Max 181, Min 111, Recovery 14 (181-167). Getting this under 10min will be easy. Note: Do not take a big gulp of water before ICTs. I got a mean cramp in the usual upper left ab area.