11/23/13 - AM A/D Recovery + PM Training

AM
45 min AD @Z1
(get off every 5 min and complete 15 sec FLR, 5 air squat)

Done Felt good. Shoulders are tired.
PM
A. Press; 2,2,2,2; rest 2-3 min
195, 205, 215, 220X (1/2)
Missed the 2nd rep on 220.
Nowhere close on 2nd rep but I went for it.

B. CGBP; 3,3,3,3; rest 2 min (build to a heavy triple in sets)
Only 4 sets.
185, 225, 255, 275X (2/3)
Had a weird press on the 3rd rep. No issues though.

C. 20 tire flips for time – heavy tire, jump in and out every rep

Rained a lot yday. The big boy was really muddy.
Couldn't get enough grip to flip it so I did
40 flips/jumps with the small(er) tire instead
7:07
Tough, lower back was lit and it was wet and muddy as well.
It's so freakin cold here now this shit is not fun.

+
10 min @ 80%:
AD 15 cal
50m OH carry (185#)
25 DU's

rest 5 min

10 min @ 80%:
run 200m
10 T2B
10 WB's
10 cal row

5 + 50m carry
+
4 even

So cold and windy I was getting pretty frustrated.
Decent session. Pretty tired now.
Ready to relax and prep for next week.