Wed 19JUL17

AM
A) Overhead Prep #3: 5 min

Done.

B) Row 5k @80-85% Aer
EASY does it!

20:08.5 total time
2:00.9 avg pace

C) Thoracic PAILS/RAILS: 10 min

Done.

PM
A) Bulletproof Shoulders: 10 min

Complete.

B) Deadlift: 3RM in 20-30 min

455
– could have maybe gone slightly heavier

C) FT:
AB 25 cals
12 DB DL – 80#
6 DB PC
3 DB HPC
AB 30 cals
12 DB PS
8 DB SS
4 DB OHS
AB 35 cals
12 DB DL – 80#
6 DB PC
3 DB HPC
AB 30 cals
12 DB PS
8 DB SS
4 DB OHS
AB 25 cals
– Marcus Filly Special!

15:36

AB: first two sets steady at 70 RPM throughout. Second two sets took me a bit to get up to 70 RPM. Last set burned it out- got up to 75 and then 80+ towards the very end.
DL: both sets unbroken
Cleans: both sets 5 then 1 into HPC
HPC: both unbroken.
PS: both TnG unbroken
SS: quick singles
OHS: unbroken right from last SS. First set started the PS with right arm to OHS with left. Second set started the PS with left arm to OHS with right arm. Getting smarter!

D) EASY Aer 15 min COOL down!

Walked outside.

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