Wednesday - October 7, 2015

A. Power Clean + Push Jerk + Split Jerk; build in 15 minutes 
80kg/176lbs
Failed 85kg/187 on split jerk


B. EMOM x 10 x 1 rep at 65-70% of A
65kg/143lbs


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
 65kg/143lbs


D. Front Squat – 3RM with 3 second pause each rep + 2×3@90% with pause 
90kg/198lbs
80kg drop sets


E. ON BIKE
10 min 
:30 hard / :30 easy



F. Assistance Work 
Tabata x 14
1st Hollow Rock 
2nd Superman Rock 
*rotate back and forth each interval
+
DB Single Arm Press 6-8 reps x 4 sets each side (25,25,25,30)
+
Belly on Wall HS holds :30 x 3 sets; rest accordingly
+
DB SA Row 8 reps x 4 sets here