10/21/14 Wednesday

A.  amrap 20 @70-80%

5 Strict Pullups

5 Stone over Shoulder (100/65) ish *depending what your gym has 

10 Cal AB 

10 GHD Situps 

20 Double Unders

6+5 calories I think but I did 15 ghd every round forgot was 10.  

B. Front SqTs - Banded - 3RM with lighter bands *note the bands

215/78 kilo x3 used chains PR by 8kilo.

C. 10 min on Shoulder Health / Recovery 

pm:

A. SqT Clean - 1RM in 12-15 min 

176

183F x 2 

B.

:10 on @225/133-153TnG SqT Cleans

:30 off  *cont till cant tng reps in the :10 with speed

133# 3 sets of 2's and rest sets of 3's

**10 sets max 

**no resting during the time, think FAST cycle time here (relative to individual)

*** scale accordingly;  up/down -  to hit 225 here, your cleans should be in the neighborhood of 300# or higher. Scale accordingly and be smart. Push it, be don't worry if have to adjust a bit on fly. 

****

C. amrap 5

Row 250m 

5 burpee muscle ups 

12:54 but I stopped from 5:00 to 6:10 cause didn't know we were doing 5 rounds not 5 min. So lost 1:10.