6/18/13

Worked out at golds gym in pinardville at 4:00pm. 

Buy In:

4 min of Dynamic @ Z1
+
3 min Dynamic Stretching for Day
+
BB Complex x2
- SLDL (barbell) x 5
- Hang Power Clean x 2
- Strict Press x 3
- Thruster x 4

Did complex at 45 and 95lbs. 
+
Mobility

A. Hang Power Clean 5x2 - ascending

135x2, 155x2, 165x2, 175x2, 185x2

Slightly dipped into a squat but recovered on 185. 

B. Deadlift 3x5 @31X1

135x5, 225x5, 315x5

Felt real good during the reps. Stayed with the rep scheme of 31x1. 

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Goofed up a little on this one. Did 20 cal row 15bj and 15 PC. Also forgot to load bar before started so lost about a minute doing that. Rower was up stairs BJ and pC were down. Finished 3 full rounds and ran out of time heading upstairs to the rower. 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

Still struggle with my DU stringing this many together. So I did 100 SU. The GHD was broken so I subbed good mornings with 45lbs. Hardest part and it really wasn't even that hard was the burpees. Completed 4 full rounds and 13 SU.