25.08.2014 - AM Strength + PM LacEnd

AM

A. Cluster; 1.1; EMOM x10
80 x4 sets, 85 x3 set, 90 x3 set - Then 100 x1 rep, 110 x1 rep PB

B. Front squat @33X1; 3-3-3-3-3
70, 80, 90, 100, 110 - Started light, lower back twinge

C1. Strict press; 8 x3; 30s rest
40, 50, 60 - Started too light

C2. KB step ups; 12 x3; 30s rest
2x24kg - Tough

C3. Banded goodmoring; 36 x3; 1 minute rest
Green band

PM

25 second row @100%
3 minute rest
x4 sets

- 5 minute rest

12-9-6 FT @100%
SDHP - 50kg
Burpee to 6" reach

142m, 147m, 146m, 147m
+
2:04