8/12/13

AM

Choice Cyclical - 25min @ Z1

+

Mobility - 20min

 

PM

A. Squat Clean & Push Jerk - 20min technique work + build to heavy for the day

135, 155, 175, 185, 205, 215, 225, 235

This is a 20# PR for push jerk. My split jerk needs work cuz it's only 10# more.

B. BB Front Rack Reverse Walking Lunge - 3 x 20 steps; rest 2-3min (heavy)

95, never done these. This was a good movt

C. Perfect Position Strict HSPU - 30 reps not for time

All 3s til end then 2x2

+

EMOM for 14min

Odd - KB Swing - 8-12 tough reps

79 all 10s UB

Even - Push Jerk 8-12 tough reps

135 all 8s UB

+

EMOM for 14min

Odd - Rebounding box jumps - 3-4 @ 30” (pause 2-3sec at the top of each rep)

Even - Kipping Ring Dips @ 22x1 - 5-6 (hold tempo, explode from bottom)

This was another good shoulder day