11/30/15 Monday

A. Back SqT – 3RM + 2×3@90%

242x3

B. Split Jerk – 3RM +2×3@85-90%

163x3

172x2

C. Strict Press – 1RM + 3×3 drop sets 75-80%

104#

pm: 

A. max strict hspu 

Didn't do cause shoulder 

rest 3 min 

max kipping hspu (no resting for while on head, stay consistently moving etc

Didn't do

rest

B. Running clock 

0-10 min (rest til the 10 min mark)

21-15-9

SqT Cleans (95)

Ring push-ups

7:00

10-17 min 

ladder of 

2 box jumps (30/24) step down 

1 clean and jerk (185/123)

4/2, 6/3,8/4/10/5 etc 

*box jumps climb by 2 each time, clean and jerk by 1

Into the cj after 12 box jumps
Assistance: 

A. Db sa row – double arm – 12-15 reps X 4

A2. Db rear fly’s X 10-12 X 4

B. 20 alt tgu – lighter weight – slow , movement