September 18th, 2014

AM
A. Clean-grip deadlift, 12 x 1 @ 235; begin a rep every :30
B1. DB bench press, 4 x 5-7 – feel these out w/different positions for wrist, 30X1; :60 rest
Wrist felt great, 45# (7) all 4 sets
B2. Pendlay row, 4 x 2-3, 20X0; 2:00 rest 125# (3) all 4 sets
+
3 sets for even times:
10 toes-to-bar
15 power snatches, 55
30 double-unders
2:00 rest
all at 2:05-2:09

LOVED THIS!! 😀

+
1000m row cool-down – easy effort
 
PM
6 sets:
2-3 muscle-ups
:15 AirDyne @ max effort
4:30 rest
this was gross. thank you..
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