AM
A. Back squat Waveload: - 2nd wave heavier: 3-2-1-3-2-1, rest 3 min
A. Back squat Waveload: - 2nd wave heavier: 3-2-1-3-2-1, rest 3 min
235(3)-250(2)-262(1)-250(3)-
B. DB torso row @31X0 6-8x3, rest 1 min btw arms
B. DB torso row @31X0 6-8x3, rest 1 min btw arms
40(8)-44(8)-53(6r/8l)
+
5 rounds for time:
+
5 rounds for time:
1 strict pull up
6 strict toes to bar
20 db walking lunges - 35#/h
6 strict toes to bar
20 db walking lunges - 35#/h
??
PM
5 min run Z1
+
run 30 sec @85%
rest 30 sec
x5
rest walk 3 min
x3
PM
5 min run Z1
+
run 30 sec @85%
rest 30 sec
x5
rest walk 3 min
x3
Sun 9-8-2013
A. Clean pulls @108% of clean 2-2-2-2-2, rest 3 min
at 235# -- these felt too heavy
+
B. Power clean 3-3-2-2-2, rest 2:30 - "perfect feet on catch"
feet really a struggle
feet really a struggle
185(3) - 195(2x -- just didn't drop enough without wide feet) - 195(2) - 200(2) - 200(2)
feet not so good on the first set at 200 -- better (I think) on second set, see video
+
4 rounds for time:
50m Farmer's Walk - 2pd one hand, 1.5pd other, switch as needed
10 burpee box jumps 30"
50m Farmer's Walk - 2pd one hand, 1.5pd other, switch as needed
10 burpee box jumps 30"
6:29
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