Wednesday 9/17

AM
Gymnastics work - Done, deceivingly hard.
+
A.  Hang Clean from pause just over knee x 5 x 4 sets.. nothing over 70% - 125#, 135#x2, 140#

135#

140#

B.  Front Squat @ 75% x 2 reps x 5 sets @ 23x1 tempo - 160#

C.  Clean grip RDL to just below knee @ 24x1 tempo x 3 x 4 sets @ 60-65%of BS - 155#

D.1  Weighted pull up x 5 reps x 3 sets, rest 2 minutes *after each 5th rep drop the weight and do a chin over bar hold for 15 sec., rest 60 seconds - 25# overhand for holds
D.2 Pendlay row x 4 reps x 3 sets, rest 60 seconds - 105# learned they are from off the ground, not from a hang. Oops.

PM
60 sec. AD sprint @ max effort
rest 5-6 minutes
x4 rounds
20 cals, 17 cals, 16 cals, 15 cals
Really wasn't sure if I was going to vom or not coming off these. Brutal.