6/16/15 Tuesday

Warm up

3 rounds

400m row

15 ghd sit-up

2 legless rope climbs up and down

10 cal AB 

Done 

A.  BTN Snatch PP + 3 OHS build 

133 PP

143 little bit of a PJ I think

B.  Seated DB Press 8RM + Heavy Sets

20,25,30 x8

40x4,x3,x3. I start to loose my back when heavy.

C.  Repeat x4 rest 6 min between

:45 cal row

:45 KB 44#

:45 DU

:45 AB 

11,19,64,10

12,20,65,10

12,20,66,10

12,20,66,10

2nd

A.  Deadlift 5RM

264x5 PR.... PR for 1RM by 1# also

B.  9-15-21

Deadlift 155#

Strict ring dips

5:46.  Back was tired.  Singled about 4 deadlifts in end.

C.  20 rope climbs for time

9:07.  Felt good today.

D.  :30 hard :30 easy x10 Row

Done.  2125m.  Hard was about 2:03 didn't have much in my arms after ropes.