AM
A. HB Back Squat @ 30X0; 8,6,4; rest 2 min
B. 3 tough FS every minute for 12 minutes
C. PC x 1/SJ x 3 - tech work - rest 45 sec b/t sets - keep effort at 70% - 7 sets
PM
6 hang power clean TnG moderate
25 DU's AFAP
rest 90 sec x 4
+
6 PP moderate TnG
AMRAP CTB Chin Ups
run 80 m @ 95%
rest 2 min x 4
+
6 tough swings Russian
AD 20 sec - go faster every 5 sec to sprint last 5 sec
rest 2:30 x 4
Results:
A. 130#/140/145 - really worked on squat depth with these
B. all at 120#
C. 65#/75/85/85/85/85/85 tried some split jerks with right foot forward, usually I go with left
PM
Part 1 - all HPCs at 85#, DUs ub - :29/:27/:27/:25
Part 2 - all PP at 75# - amrap c2b's 10/12/10/8, used a 30m distance out & back x 3, times - 1:15/1:10/1:07/1:07
Part 3 - didn't get overall time on sets - swings were ub 36kg/32/36/40
HBBS 145#x4, I think I am getting deeper than previous BS training sessions
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