Saturday 2-6-16:

3hr 20min /am session

1. Warm-up

10-minute amrap at 70-80% effort:

Row 500 Meters

15 Overhead Squats (75lbs.)

10 Push-ups 

= 3 rounds + 150 meters. 

2. Deadlift:

135x7, 245x6, 280x5, 315x4, 350x1-3.

Percentages by set: 40, 72, 82, 92, 102.5 %. 

= Complete as written, 350lbs x3 reps. 

3. "11.3"

5-minute amrap:

Squat Clean and Jerk (165lbs.) 

= 17 reps.

17 reps in 5min at 79% of my 1RM clean and jerk. 

4. EMOM for as long as possible:

6 Strict Handstand Push-ups 

12 Front Squats (115lbs.)

= 11 rounds + 14 reps (8 front squats on round 12). 

(Total time 12min). 

Strict hspu's unbroken.

Front squats unbroken for 7 rounds, then 7-5 for the next 4 rounds, then 8 reps unbroken on the 12th round. 

5. 10 rounds for time of:

10 GHD Sit-ups 

10 Burpee Box Jump Overs (24")

Rest 30 seconds b/t rounds 

= 12:17. 

Everything unbroken and fast.

5 rounds at 5:53. 

6. 10 rounds for time of:

8 Unbroken Chest to Bar Pull-ups 

= 3:06. 

80 CTB pull-ups in sets of 8 reps in 3:06.

+10-minutes of Assault Bike at easy pace.