Wednesday 

February 17th, 2016

Bodyweight: 143lbs

3hrs

1. Warm-up:

Row 2000 meters at 80% effort 

= 7:18.1 /1:49.5 average pace.

Comfortable pace here, my low back is jacked up from the last two days. 

2. "Misfit Front Squat Test"

Every 30 seconds until failure: 

1 Front Squat (Start at 185lbs and add 10lbs each set) 

= 235lbs. 

(135x8-165x4-185x1-195x1-205x1-215x1-225x1-235x1-245xF). 

3. Power Clean & Push Jerk; Heavy Double:

= 135x5-155x2-165x2-175x2-185x2.

4. "13.4"

7-minute amrap: 

3 Clean and Jerk (135lbs.)

3 Toes to Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12,12,15,15,18,18... And so on

Old: 88 reps.

Today: 89 reps. 

C&J 3 TnG, then fast singles the whole way.

TTB unbroken through the round of 12, then 9-5 (14/15 TTB). 

5. For time:

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps,

Calories on the Assault Bike

Handstand Push-ups

Old: 14:29.

Today: 13:02. 

Assault bike 350-600 watts.

HSPU's all unbroken with a fast cycle rate. 

6. 10-minute emom (10 rounds):

12 Wall Balls (25lbs.) + 5 Strict Handstand Push-ups 

(Both movements in the same minute) 

= Complete!

Everything unbroken and between 30-40 seconds all 10 rounds.

+10-minutes of Assault Bike at easy pace.