10/16

A.
Every two minutes, for a total of 20 minutes, complete:
Clean x 1 rep

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 3 minutes between sets.

C.
Three sets for time of:
Run 400 Meters
50 Double-Unders
25 GHD Sit-Ups
Rest 3 minutes

Woke up this morning super amped because we haven’t had a heavy 1 rep clean day in a while.

A) 135, 155, 185, 205, 225, 245, 275, 300, 315(PR), 320(f)

-15 lb PR. Pretty stoked. Posterior chain has been super smoked the past couple weeks too!

B) HBBS: 275×5, 315×3, 335×1, 335x3x3

- last 3 sets sucked

C) 3x25 GHD's

-Skipped the runs and double unders due to me ankle feeling a little funky.