Monday - February 16, 2015

AM

A. OHS – build to 5RM

5RM - 63kg/138lbs

B. OHS – build to heavy triple, double and single 

3RM - 70kg/154lbs

2RM - 75kg/165lbs - felt good

1RM - failed old 1RM at 80kg from the jerk. Off day - would like to redo this weekend.

PM

A. Back SqT – climb to heavy single

121kg/266lbs -PR by 2lbs

B. 3 x 6 @ 70% of  D

85kg/186lbs

C. AFAP

30 bar facing burpees 

30 Snatch’s (135/93)

30 bar facing burpees 

30 Clean and Jerks (135/93)

30 bar facing burpees

TIME: 14:44 - snatches were all over the place; need to find a comfortable grip to grab and go

D. 2k Row @60-70%

8:29

E.4 Rounds 

15 Band Scap Squeezes 

10 DB Double Arm Seated Bent Over Row (30lbs each arm)

15 DB Weighted Situps (40lbs)

 

ADDED:

F. 4 Rounds

25 GHD Sit Ups

5 Muscle Ups (unbroken)

G. 5 Rounds

2 30' Waiters Carry

2 Turkish Get Ups (1 each arm)