Sat 26NOV16

Daily Vlog

AM
A) Front Squat: 8,6,4,2; rest 3-5 min – w/chains

215, 230, 260, 285 all +chainz

B) Hang Power Clean: 5 reps – EMOM until failure, add 10#/set, MUST be Tng. building from 185#

225, failed 235- not sure what happened they were going strong and it just went flying out of my hand on the 4th pull

C)
FT:
15 strict HSPU – 6″
100′ OH lunge – 185#
30 bjo – 30″
100′ OH lunges
15 strict HSPU -6″

13:43

sHSPU: 5/3/2/2/1’s, 2’s/3
OH lunge: 2 breaks, 1 break- tough after the hspu’s

D)
FT:
Row 250m
15 KBS – 2pd
25 burpee
15 KBS – 2pd
Row 500m
15 KBS -2pd
25 burpees
25 KBS
Row 250m
– sub 7:15 goal

8:16
– Not happy with this. Felt good and didn’t stop moving but I guess I paced it too much upfront.

PM
A) Death by AB cals – start at 5 cals

22 complete + 14 cals into 23’s

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