Wednesday - January 28, 2015

A. Push Press 3×5 @90% of your 5RM
5RM as of January 2014 = 50kg/110lbs
3RM as of September 2014 = 60kg/132lbs
Used 60kg as 5RM
3x5 @ 90% = 54kg/119lbs - Felt good. No real struggle. need to emphasize putting my head through; although I feel like I am, it's borderline



B. Back Squat – 20RM Attempt

90kg/198lbs - Probably should have gone to 93kg/205lbs



C. C2B Progression:  8 x 10 C2B AFAP

10:34 - 1 minute faster than my 6x10 last week



D. 3 x 3:00 on clock 
15 Burpees 
15 Cal Bike 
Remainder of time = AMRAP Heavy Wall Balls (30/20)
Rest 6 min between rounds
Round 1: 13
Round 2: 15
Round 3: 15



E. 20 Minutes on Rower 
:30 on @80%
:30 on @50%
Done - back tightened up around 13 minutes