Monday 2015.01.19

January 19, 2015

Strength

Clean & Jerk

83, 103, 113, 123, 133, 138, 143, 148FJ (all PC/SJ)

Starting @60% of above, increase by 10#/20# each set until a miss —
1 clean, 1 hang clean, 1 jerk

88, 98, 108, 118, 128, 138 (PC/F)

Back Squat Deadlift

1×12 Back Squat Deadlift @ 60%
Row 1 minute
1×9 Back Squat Deadlift @ 70%
Row 1 minute
1×6 Back Squat Deadlift @ 80%
Row 1 minute
1×3 Back Squat Deadlift @ 85%-90%
Row 1 minute

135×12, 155×9, 180×6, 190×3. 1025m.

Evolution

EMOM for 10 mins
8 5 burpees over rower
100 cal row

Did 8 the first round… then not so much.

Cash Out
ME UB Muscle-ups

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