12/17/13 - AM A/D + PM Training

AM

AD 30 sec @ 90%

Slow spin 30 sec

x 30

(rest 5 min b/t sets 15,16)

Done. Around 83-84 RPM. This flew by today. Felt strong.

PM

A. Emom 6 min - Tng PS x 3 (185#)

Done. Felt good. 

B1. DB paused BP @1211; 6-8 x 4; rest 30 sec

85# DB's

B2. Pendlay row; 6-8 x 4; rest 2 min

165,175,185, 205

+

for time:

3 wall walks

24 DB snatch (100#)

3 wall walks

48 TTB

3 wall walks

24 DB snatch (100#)

3 wall walks

10:42

Only had an 85# db so I duct taped a bunch of plates to it. Worked great, it was just really wide. Tough. TTB felt great. 12/12/8/8/8.

http://www.youtube.com/watch?v=GoV7WE9lsWw

Here's a great Xmas Idea for anyone reading this. Sure could use some 100# dumbbells.