01/28/16

A - Clean grip deadlift @ 31X1 tempo - 3 reps EMOM x 15

Warm up: 85#, 115#, 135#, 155#

Score: First 8 sets at 155# (felt heavy),  then backed down to 145# for the last 7 sets

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B - 3min AMRAP @ 85% of 1RM

Took it easy and did light weight with the snatches

Score: 14 reps at 75#

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C - M/F partner 10min AMRAP
1-arm alternating DB power snatch x 10 (50/70)


1 arm overhead walking lunges x 12 (change hands after 6)

Score: 2 rounds, 22 reps

Started out with 45#, then finished the remaining rounds with 30#

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D - Single leg sorenson hold x 12sec/side, rest 48 secs bt legs x 5 sets

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E1 - 10 tack ups into 15 sec bent knee hollow body hold, rest 45 sec

E2 - 45 sec passive hang from fat bar, rest 90 sec x 4 sets
1st set at 45 sec, 2nd set at 30 sec, last two sets for 15 seconds (hands were still ripped real bad)