3/3/15 Tuesday

Back squat heavy 5

209x5 building back up

A1. Snatch Pull x 3 (above knee) @100-105% x 3 sets ; rest :15

143# (1rm is 138)

A2. Strict HSPU 4-6 reps x 3 sets  ; athlete specific; height specific; weight specific ; rest 2-3 min

6 reps easily each time 

B1. Deadlift @80-83% x 3 ; rest :20

209x3

B2. TnG Kipping HSPU (-2) x 3 ; rest 2:30

15, 22, 30 went way to conservative on first and second set.  

C. @110%

250m Row 

20 Double Unders

15 Russian KB swings (heavy)

10 box jump overs (24/20)

rest 5 min x 3 

70# KB.  2:06, 2:00 and Bob shut the clock off on my last one but think around 2:00 based on my row was faster. Wind felt realky good tonight.

D. 10 min on bike :30 hard :30 easy 

81 cal.  Had cramp almost entire time.

Emom 5

2 MU worked technique actually got above the rings without dipping for first time.

E. Scap Recovery; maintenance