A. Power Clean + Push Jerk - heavy Single = 154#, PC Clean PR 163 missed jerk
B. Deficit DL + RDL + TnG Deadlift - 5 sets - ascending = 163, 170, 175, 185, 192
Used 1 block to stand on and double overhand grip
C. T2B - 1 max Set
rest 1 min, do that # AFAP = couldn't do because of ripped hand from yesterday
D. = 9:29 was pulling under 2:00 and finished last 100 pulling 1:45
100-200-300-400-500-400-300-200-100m Rows
rest 1/1 - already pre set in rower for this wod.
then rest & recover prior to
E. Mobility and Recover - Scap work + shoulder rehab
PM Session:
A. 10 min SqT Test - Air Squat, flat foot, 10 min, upright chest, knees out. FIGHT IT and dig deep
Did 10 min of air squats lol 291 in flat feet oops! Vid loaded but can't copy link
B. 10 minutes of split variations
C. accumulate 4 min of Plank Hold
Nutrition
Egg cheese and bacon on wheat bagel ( dunkins early kids doctors appt )
1/2 protein bar
SFH protein shake w/creatine, bcaas, bata alanine)
Small paleo apricot/nuts bar home made, nectarine
Fresh grilled chicken, bacon and avocado sandwich, strawberries
Bowl of Cheerios (need to food shop!!)
Fish oil
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