1/28/14 Tuesday

1st Session CFF:

A. Clean - TnG Reps of 5.4.3.2

* climb in each TnG  above. MAX not as important as speed and efficiency

70kg, 154x5

73kg, 160x4,

77kg, 170x2

79kg, 174x2

B. Snatch High Pull : building to heavy volume; positioning being main focus!

Skipped cause cleans took long

C. 10 min Airdyne Test: (i want a crazy number here. Do what you need to do, but get it!. Did deep get uncomfortable fast and ignore it!)

143 calories 

D. L - Sit d Work *shoulder dependent 

E. Obstacle Course: BBB  : Built by Brandon  =)

1 round 

5x 10m shuttle sprint

10 box jumps 20"

5 WB for 8 stations (first station 20# then rest 14#)

10 burpees

Oh boy melt down wall balls felt so hard 

3:??  Not sure time

PM @ home

A. 

:30 on @1:52-1:54 pace

:30 on @2:10 pace

x 12 minutes

Did in living room harder than thought cause was hot so hands were sweaty and was tired at first pulled more a 2:05/2:25 in the end

rest 6 min

B.  ALL OUT SPRINT ON ALL! Video, i want to see u in you a version of hell in ur living room performing this

5 rds

250m Row 

10 Lateral (over rower) burpees

About 9:20 using time on iPad