Jan 16-18th

Friday Jan 16th
Active recovery
3 sets - 1k Row @ 85%
4:32
4:31
4:25
About 2:30-3 mins rest between sets


Day 2 Saturday Jan 17
A. BTN P J 1x3 60%, 2x2 65%, 2x2 70%, 2x1 75%, 2x1 77.5

B. Cl Med Blk 1x3 60%, 1x2 65%, 1x2 70%, 2x2 75%, 2x2 80%

C.    Sumo Good Morning            100#    3 x 10-12
12, 12,12 short 

D.    1-arm Overhead Carry            55#    3 x 8-10
8,8 both arms short

E.    Supinated C2B PU                Establish a 1RM
30#

Jan 18 Sunday active recovery - went climbing at Rumbling bald but my knee felt worst as day went on so we cut it short