A. Front Squat; @ 22X1 - build to a tough double in 12 minutes 180 x2, 188x1
*couldn't stand up on 188 for second holding 2 sec then standing up was hard
B. Squat clean + split jerk - start @ 103#; every 90 seconds do 1 rep until max
103, 113, 123, 133, 143, 153, 163, 170F failed the jerk
C.13:30
25 Thrusters (63)
10 Muscle Ups
25 Thrusters
7 Muscle Ups
25 Thrusters
4 Muscle Ups
PM:
A. Back Squat Cycle Week 4 Day 1
1x8 @65= 150
1x8 @70= 165 ( should have been 160 oops)
1x6 @80= 185
1x6 @85 = 195
B. L - Sit - accumulate 3 minutes = :45, :46, 37, 30, :22
C. Mobility / Recovery / ICE
Nutrition
Coffee
3 egg white omelette w/spinach bacon + tomato, berries, organic oatmeal
SFH protein shake w/creatine, bcaas, bata alanine
2 lamb chops w/grilled zucchini, onions + tomato
Small home made paleo Lara bar (apricot)
1/2 grilled chicken breast, 1/2 sweet potato, green beans/summer squash/zucchini, tomato slices
Large peach (fresh from the farm), tablespoon almond butter
Fish oil
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