Wednesday -, June 10, 2015

A. Front SqT – 3RM w/ 2 second pause each rep *no bouncing + 2×3 @ 90% with 2 sec pause each rep
90kg/198lbs
Didn't do drop sets - lower right back



B.
AMAP Training @ 80%-85%: sustainability = main focus
AMRAP 10 
5 Strict Ring Dips
7 KB Swings (70/53)
9 Cal Row 
ROUNDS: 6+3
rest 4 min


AMRAP 10 
4 Muscle Ups 
10 KB Squat Cleans (53’s/35’s)
10 Cal AB
ROUNDS: 3 - lower back went on cleans and extension back on muscle ups. Went slowwwww... like a turtle.




rest 2 min


10 min on bike 
:30 on @ 80%
:30 on @ 50%




COMPLETED
Stretched lower back and did a few PT exercises.