10/3/14 Friday

A.  Back Squats 75%/1rep paused 3 seconds x 3 sets      

180/82kilo

B. MAP Training @comp pace 
amrap 10
7 Muscle Ups 
200m Run 
40 Double Unders

4 rounds but was over on clock by :12.

All DU and 7 MU each round unbroken.  Was trotting on the run because was trying to get MU unbroken.

rest 4 

C.  amrap 5 @ sustainable pace 
5 KB Swings (70/50)
5 Box Jumps (30/24) step down 

7+7 i think wasn't counting

rest 3 min 

D.  10 min on AB
:30 on hard
:30 on easy 

91 cal

P.M. 
A.  Back Squat pause 5 seconds in bottom 1RM, then -15% for 3×3 all paused
225/102kilo

Forgot drop sets

Practiced in thrusters yuck