October 17th, 2014

Breakfast:
Banana
OMBar (blonde)
1 1/2 cups? grapes

Lunch:
4oz chicken breast
1 orange
1 medium sweet potato
1/2 cup of archer farms sunny cranberry trail mix
8oz coffee

A. Back squat, 4-4-4-4, 20X1; 2:30 rest:
175#, 185#, 195#, 200#
B. Squat snatch, 10 x 1 @ 85-88% 1RM; begin a rep every :45
135# felt off today until the last 4 reps (not finishing my pull)
Strained my adductor or quad on the back squat.. couldn’t do the AD or Row 😦
+
5 sets for even times:
10 CTB pull-ups, mandatory sets of 5 unbroken: did all unbroken
10 burpees w/jump to target 6″ above standing reach: 85% effort due to strain
10 AirDyne calories: shut down
2:00 rest
+
4 sets:
:30 row @ 97%
3:30 rest
shut down

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