August 18th, 2014

AM
10 sets:
:30 AirDyne @ 90% aerobic
:30 rest
+
10 rounds @ easy pace:
2 dead hang to inverted– I did 2 unbroken skin the cat
1/side heavy Turkish get-up + windmill: 45#
+
10 sets:
:30 row @ 90% aerobic
:30 rest

PM
A. 1 push jerk + 2 split jerks from blocks, 5 x 1 tough; 2:00 rest: 155#
B. Clean-grip deadlift, 8-5(accidentally did 6)-2 touch-and-go tough; 2:00 rest: 215, 235, 265
C1. 1-arm DB shoulder press, 3 x 2-4/arm, 21X1; :10 rest between arms, :60 rest 35# 4/arm
C2. Weighted CTB supinated-grip pull-ups, 3 x 3-4, 21X0; 2:00 rest: 15# 3 each set
+
5 sets working on speed/efficiency:
5 power clean to overhead, 115
7 CTB pull-ups
9 burpees, as fast as possible
3:00 rest
+
2 rounds @ 80%:
100m L-arm DB overhead carry, heavy
100m R-arm DB overhead carry, heavy

50#

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