Thu 07JAN16

AM
A) AD 15 min @65%
AD 15 min @70%
AD 15 min @75%
+
Mobility 15 min EASY

Around 43, 46, 50 RPM
+
Shoulder mobility.

PM
A) Clean and Jerk; 1.1 – every 75 sec x 6 sets – building to a tough cluster, NO fails, feel powerful and fast

225, 235, 240, 250, 260, 270

B) Back Squat; build to a tough double in 12 min

400

C) Emom 10 min – 1 LLRC – 15′ + 12 wall ball – 20#

About 35 seconds every set.

D) FT:
15-12-9-12-15
Unbroken TTB
Unbroken HPC – 135#

6:38
– All unbroken with no fails.
– Was steady thru the 9’s. Second set of 12’s started to flare up the forearms. Longer break before the 15’s.

E) Cool down 15 min

Doing now at easy pace on assault bike.

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