Wednesday 2014.06.25

June 25, 2014

Strength

Clean & Jerk
5×2 @ 70-80% — 65kgx1/FJ, 65FC. Oops have the wrong weight on the bar. No wonder it felt so heavy. Start over. 60kgx2, 61×2, 61×2, 61×2, 62×1/FJ (2nd clean was suuupppeeerrrr ugly.)

God it’s hot.

Clean Pull
4×4 AHAP — 62kgx4, 67×4, 72×4.

Press
1×15 @ 60% — 28kg
1×12 @ 70% — 33kg (10/2)
1×6 @ 80% — 38kg
1×3 @ 90% — 43kg (1/1/1)
2:00 Row between sets — 486, 483, 475, 520m.

Evolution

EFC Fartlek
1 mile Run
3 rounds:
AMRAP in 3:00 –
17 STOH 95/135
17 Deadlifts 155/225
1:00 Ring Support “rest”
1 mile Run

9:30 / 1+0 / 3x5s holds / 0+25 / 2x5s holds / 0+25 / 3x5s holds / 11:50.
33:20.

Was struggling not to hyperventilate or pass out pretty much the entire time.

Buy Out
1 Legless Rope Climb 10 Rope Pull-Ups, alternating top hand
1 20′ Rope Climb
1 15′ Rope Climb

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