7/24/14

Thursday:

am: 

A. EMOM x 20 min x 2 reps of  - sqT Clean + Push Jerk ; x @70-80% ascending 

*quite possibly one of the worst workouts I've ever done...stayed between 220-255...hit 34/40 in the 20 mins, had to skip a minute or two to catch breath

B. Bench - 1RM with 2 second pause on chest ; build in 12-15 min 

*was able to build to 225

C. OHS - 5RM for the day 

*time restricted a bit, did 255 but could've done more with more time

D. 10 min bike recovery 

*done

pm: 

4 rds 

25 Wall Balls (20)

20 box jumps (24)

25 GHD Situps

200m Row 

25 Double Unders 

rest 5 min btwn rds 

Rd1: 3:36

Rd2: 12:04 (3:28)

Rd3: 20:53 (3:49)

Rd4: 29:36 (3:43)