101713 Thursday

A.  Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%

188# felt pretty easy squatting more narrow which makes my squat better just need to get used to it 

B.  Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)

155# little more than 60% of my 240 1RM

+

20 sec. amrap DB thruster @ 25-30#/h

20 sec. am rap box jump - 20"

20 sec. AD sprint @ max effort

rest 5 minutes x 4 rounds

No idea on exact counts per round and AD shut off so could never see calories

C.  Light jog