7/30/2015 Day 3

Day 3
A. Stict press 3 x 8 rest 2:00   135×8,135,8,135×7  
B. weighted CBT pullup supinated: 3 x 5-6 rest 2:00   Weighted CTB wasn’t happening, so did supinated strict CTB.
then
3 x 500m 4 burpees afap. Rest 2:00between. High aerobic output on row. Note the split time for each.

Row splites   1:43/1:50/1:45

Round Splits  2:05/2:10/2:14

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7/28/2015 Day 2

Day 2:

  1. Tempo Front squat. 3 x 5, 41X1 rest 3:00  225#
  2. Weighted good mornings: 3 x 6 31X1 rest 2:00 135#

theen

8:00 at 80% [3 clean and jerks, #135, run 200m 8 wallballs]  3 rounds +4(finished the run)

4:00 rest

8:00 at 80% [6 power snatch #95, 6 burpees, 40 double unders, ]  3 rounds plus 1