February 24, 2016

Went for a good hike up Wisdom this AM with pups - 1 Hour.

Warmup was small plates and mobility. Did some light snatches but had a pinch in sub scap so stopped and lx ball. Warmed up DL.

A1. Deadlift @ light load; 10 reps AFAP x 3 sets; rest 20 sec 
A2. Burpees over Bar; 6 reps AFAP x 3 sets; rest 2min 

• All sets unbroken (DL @ #155, 165, 175) 
• Ave. time was 40 sec

B1. Power Clean @ light loaf; 6 reps AFAP x 3 sets; rest 20 sec 
B2. TTB; 8 reps AFAP x 3 sets; rest to full recovery

• All sets unbroken and fast
• All PC @ #115

+
Row 3min @ easy pace 
3min of Movement practice (any movement you need confidence in) 
x4 sets

• Ave pace 2:30
• Did 3 sets of E30SEC x 3 BF Pull Ups, felt hands swelling / about to rip so just did Air Assault for last 3 min