A. Squat Clean and jerk; 10 singles @ 85%; rest 2min bw sets
170lbs (felt good) Missed ONE bottomed out
B. Front Squat; 6,6,6,4,4,4; rest 2:30 bw sets
B. Front Squat; 6,6,6,4,4,4; rest 2:30 bw sets
-155 (felt SO heavy but didn't miss any)
C1. False Grip Weighted Pull-up @ 21x1; 5-6 reps x 4 sets; rest 60 sec
C1. False Grip Weighted Pull-up @ 21x1; 5-6 reps x 4 sets; rest 60 sec
-10lb DB tough but got it done
C2. Bent over Thumbs down Reverse Flys; 10-12 reps x 4 sets; rest 90 sec
C2. Bent over Thumbs down Reverse Flys; 10-12 reps x 4 sets; rest 90 sec
-10lb DB good, I've never done anything like this before
+
Assault Sprint 20 Sec @ 100%
rest 3min
x3
+
Assault Sprint 20 Sec @ 100%
rest 3min
x3
1- 12 cal
2- 13 cal
3- 12 cal
rest 5min
Open Workout 13.4
7min AMRAP:
3,3...6,6...9,9 and so on
Clean and Jerk (95#)
TTB
rest 5min
Open Workout 13.4
7min AMRAP:
3,3...6,6...9,9 and so on
Clean and Jerk (95#)
TTB
-Finished round of 15 with 2 secs lefts on clock (definitely had more in the tank) my left teres minor is still giving me issues. I don't think it is too much to worry about but I definitely feel it, it's painful. Once I'm warmed up I'm okay but I can tell its there.
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