10/26/15 Monday

Still resting shoulder 

A.  5RM back squat + 3RM back squat

108/238 x5 PR (235 was old)

110/242 x3 PR (238 was old)

B. 500m row repeats x3 rest 2:30

1:52.1

1:52.2

1:54.9

Haven't done these in a while was soooo hard but Glad I kept it around 1:54.

C. Clean Pulls focusing on speed

105% 3x3

93k/205 3x3

D.  Emom x17 

10 sec AB sprint +tng PC ascending 

123x3 first 5min 

133x3 for 5min

Rest 2 min

143x2 for 2 min

153x1 for 1 min

163x1 for 1 min

143x2 for 1 min