12/31/13 Tuesday

1st session:

A. 

amrap 10 @90

6 cal Assault Bike

12 Wall Balls (14 to target)

24 Double Unders 

4+10

rest 4 min 

amrap 10 @95

200m Row 

15 Box Jumps (20)

15 HSPU

3+215

Almost all HSPU unbroken fell on the last one on 3rd round lol

rest 4 min

3 rds @80%

20 GHD Situps

6 TGU (35) *3 each arm

10m HS Walks

17:50 

Took a while can't go fast in tgu those seem to take a lot out if me takes me time to position KB etc didn't feel good on my back:(

Cool Down Row

2nd Session: at home

A. Deadlift - 225 x 5 reps x 3 sets;    235 x 3 x 1 set;  245 x 2 x 1 set; 255 x 1 x 2 sets

225x5x3

235x3

245F could not pull from floor :(

B. EMOM x 10 x 3 butterfly C2B Pullups - working technique

Still suck but tried

C. Snatch High Hang Pull  4 x 3 @105% 

130x4x3

D. Shoulder Rehab + Scap work