Wednesday

Wednesday
A. Back Squat with Chains, 3/min for 8 min @ 70% bar weight + chains
B. Banded Strict CTB Pull-Ups, 10 x 4, rest 30 sec- move as fast as possible
C. 2-Position Clean, 1 set/ 90 sec for 6 sets building (hang, floor)
D. Archer Ring Rows, 4 x 8-10/arm, rest 60 sec b/w sets
+
Row 5 x 15 sec sprint MAX EFFORT, rest 2:30

A. Done @ 315 + Chainz
B. Done with a ticker band. These got very tough. The last 3 sets I had a kip.
C. 225/245/265/275/285/295. Kinda tough but also felt good.
D. Done

Row: 114/114/100/115/118/114