10/7/15 Wednesday

A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes 

160/73k annoyed

B. EMOM x 10 x 1 rep at 65-70% of A

121 went about 75% to get weight in 

C.OHS @53X1 ; in 12 min hit some sets of 3-5, working overhead stability 

*goal here is up and down fluently, efficiently working the position

Worked up to 143/65k x3

DD. DB SA Row 5-7 reps x 4-5 sets here; focus on slow eccentric and pause at top each rep 

Done used 35#

pm

A. Front SqT – 3RM with 3 second pause each rep + 2×3@90% with pause 

176 x2 stopped was fucking peeing everywhere 

B. ON BIKE

10 min 

:30 hard / :30 easy 

then 10-30 min easy flush; recovery 

Done