11-7-11

P1

Deloading off the chains this week

A. Back Squat @ 60%- 10 x 3; EMOM 225 felt fast and easy

B. Dead Lift @ 60%- 6 x 2; Every 30 sec 255 same

C. Power Clean- 3 x 10 TnG; rest 3 min 155, 185, 205

D. KB Swings- 3 x 20 heavy; rest 45 sec 88#. Grip was most limiting factor. All UB but not strict over head standard

P2

5 sets

5 min AirDyne @ Z1

rest 30 sec

AMRAP HS Walk in meters in 3 min 40, 50, 50, 50, 45meters

rest 30 sec

30 Extended step walking lunges, 2 sec pause on ground

rest 30 sec

AMRAP Muscle Ups 11, 10, 9, 9, 10

rest 30 sec

Felt good over all today, please w/ most of my #'s