September 30th

Breakfast:
banana
8oz water

7am Yoga

Breakfast:
Scramble with 3 eggs, 1 sweet potato, and 4 small pieces of bacon
16oz water

Pre-WOD snack
Rx’d bar-blueberry
3 mini golden potatoes

a.Standing Press @ 20X1 14, 12, 10, 8, 20; rest 3 Minutes b/t last set is drop set: 70, 75, 80, 85, 90, 65
b. CGBP 3-5×5 @ 30X0 Rest 90s b/t: 95, 115, 125, 135, 135
c. Bent over barbell row – shoulders packed use lats, 18-20 x3 Rest 2:00 b/t:  65, (18) all sets
d. Build to a heavy split jerk in 10 minutes: 165#
Note: started off too light; 165# felt like it was starting to get heavy
e.10 MU not for time: did 3; blew elbow out on 4th and shut it down-might try to finish before my pm session

+

2 Rounds of Jackie w/ 45lb bar: 21:17

Rest 6+ Hours *This is not a suggestion*

a.  DL 5-7 x 6 Rest 3 Minutes b/t @ 40X1: 145, (5); 155, (7); 165, (7); 170, (7); 175, (7); 180, (7)
b.  Snatch grip DL build to a tough triple in 10 Minutes
c.  1 Snatch Grip DL, 2 Snatch Pulls 1 HPS 1 Snatch balance x 5 18 Minute timer every 3 minutes do 1 set

+

5 Minute AMRAP @ 85% – SUSTAINABLE RECORD ROUNDS PER SET should be very close

10 Air Squats – stay tall

5 RKBS 70#

5 PP w/ 95#

100m run

Rest 2 Minutes x 8 Sets – Rest 10 Minutes b/t set 4-5

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