Fri 21NOV14

8:00 AM:
Walk 20 min
Jog 10 min
Mobility 10 min

3:45 PM:
A. Press cluster; 1.1 x 5; rest 15 sec, rest 2 min
B. 5 sets – OH double DB carry x 50m; rest 90 sec
C. Emom 10 min – PS Tng x 3 (115-155#)
3 sets not for time:
10 pendlay rows
50m double KB front rack carry

Rest as needed

for time:
30 TTB… 10’s
30 ring push ups… 10’s
30 knees to elbow… 5’s
30 ring dips at top of MU… 5’s

A. 155, 170, 175, 180, 185 (1.X)
B. 1st set 65#/h the rest were 50#/h
– a lot tougher than I thought it was going to be
C. all 155
– pretty easy
axel bar by accident (that’s what I’ve doing the last month) @ 135#
70#/h KB carry
– Blew through everything and got killed on the ring dips. The dips took over 5 min to complete.


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