AM
AD 30 sec @ 90%
Slow spin 30 sec
x 36
(rest 5 min every 12 sets)
Done. Felt great. About 83-84 rpm average.
PM
A. Jerk – build to a moderate single (mechanics focus)
365. Felt moderate today and realllllly sharp. Damn I should have gone for it. Feeling strong overhead right now.
B. Emom 6 min - Tng PC x 3 (255#)
Done. Easy. Sharp
C. 12 min
Min 1 – CGBP x 5
Min 2 – DB bent row (DB in both hands)
Min 3 – 1 RC
230 for bench
85# for DB's
legless rope climbs
+
10 min amrap @80%:
10 cal AD
30 DUs unbroken
200m row
rest 5 min
10 min amrp @80%:
5 S2OH (185#)
5 CTB chin up
200m run
rest 5 min
10 min amrap @80%:
4 ring dips
5 box jumps (24”, cycle)
6 KB swing (2pd)
7 burpees
4 + 100m, good breathing. Could do this one all day.
+
6 + 180m, Shoulders and chest got a little tight on this. It's pretty cold out.
+
7 + 4 bj's, felt good. Smooth.
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