12/7/13 - AM A/D Recovery + PM Training

AM
60 min AD @ Z1

Short on time, did 30 min. Stretched, ate, napped, then started up for PM sesh.

PM
A. EMOM x 12 min - Press x 1 @ 205#
Done. Pretty fast. Nowhere near failure.

B. CGBP: 10,10,10; Rest 3 min (find a 10RM)
185, 205, 230
More there. Undershot. Could have gotten 240.

+

10 min @ 80%
Run 200m
35 DU's
AD .3 Miles

Rest 5 min

10 min @ 80%
Run 200m
3 HPC - 185#
5 BJ - 30" step down
7 DL - 185#

Rest 5 min

10 min @ 80%
3 Muscle Up
5 Burpees
7 BB Lunges - 135# - Front Rack
9 Cal Row

4 + 20m
+
4 + 150m
+
3 + 7 Lunges

Felt pretty good today. Shoulders are tired, delts. A little sore but not bad. Mainly hammys from the KBS yday. Feeling good! Ready to Hit the Road!