August 10th & 11th, 2014

08.10
30:00-60:00 Z1 walk, hike, swim, or bike
biked for 45min

08.11
AM
45:00 @ easy pace:
350m row
:45 front leaning rest on rings
15 AirDyne calories
3 dead hang to inverted
3/side light Turkish get-ups

PM
A. 1 push jerk + 1 split jerk from blocks, 5 x 1 tough; 2:00 rest: 175#
B. Clean-grip deadlift, 9-6-3 touch-and-go tough; 2:00 rest: 205, 225, 255
Notes: could have went heavier–will definitely push more next time, just didn’t know what weight to start with
C1. 1-arm DB shoulder press, 3 x 3-4/arm, 21X1; :60 rest 35# 4 each set
C2. Weighted supinated-grip pull-ups, 3 x 1-2, 21X0; 2:00 rest: 15# for 2
+
3 sets working on speed/efficiency:
4 hang power cleans, 105
4 shoulder-to-overhead, 105
8 CTB pull-ups
8 burpees
3:00 rest
Note: Went really well, not sure on splits but all reps were unbroken and times were almost identical each set! Weight was super light.
+
For time:
15 wall walks
5min ish? can’t remember

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