November 3rd, 2014

A. Clean-grip deadlift, 4-4-4-4 touch-and-go building so last set is tough but crisp; 2:00 rest
235, 245, 255, 265
B1. Close-grip bench press, 3-3-3, 20X1; :60 rest
135, 145, 145
B2. 1-arm DB row, 3 x 4-5/arm, 10X0; 2:00 rest
40# (5) all sets
For 16:00:
Evens: 1 rope climb
Odds: :30 AirDyne @ moderate/high effort – not a sprint, but I want you breathing hard…
AMRAP in 6:00:
150m row
8 alternating DB snatches, 60
3 rounds + 100m row
Notes: form was ugly, Bryan watched me do it and corrected form.. they felt like air after he showed me some tips.. I probably would have gotten at least 2 more rounds had I done it right :/


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