August 8th, 2014

AM
45:00 AirDyne, off bike every 5:00 for 25m bear w/low hips

PM
A. Squat clean, build quickly to a single @ 80-90% 1RM went a little heavier than 90%- felt good, 200#
B. 1 & 1/4 front squats, 3-3-3-3; 3:00 rest: 145, 145, 155, 155
For 21:00:
1st minute: 15 wall balls, 20 to 10
2nd minute: 20m heavy Farmer’s walk
3rd minute: :30 AirDyne, high effort
+
3 sets not for time:
15 hip extensions
30 hollow rock (forward & back = 1)

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