Wednesday

Wednesday
A. Back Squat, build to a moderate single
B. Back Squat, 1/min for 5 min @ same weight
C1. Ring Dips @ 31X1, 2-3 weighted x 4, rest 1 min *3 sec eccentric, good external rotation at the top
C2. Lying DB Rows @ 20X1, 8-10 x 4, rest 1 min
+
4 rounds for time:
10 Front Squats, 185#
5 Hang Power Cleans, 185#
100’ Double KB Over Head Carry, 70#/h
7 Wall Facing HSPU's

A. Worked up to 405#
B. All done @ 405#
C1. Done @ 44#. It was hard to breathe during these. Last sets felt better then the first sets.
C2. First set was done @ 50# and it felt easy, so went up to 75# which was difficult.

D. Time: 16:29
I thought that I would be able to do this under 15min, but my shoulders got really tired and my breathing wasn't very good. All unbroken except the last round. Front squats and power cleans felt easy.