Training July 27/28

PM
Sled Push - 6 x 15sec @ 100% effort; rest 3-4min (sled + load = bodyweight)
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32min EMOM
Min-1 - 10 KBs (2p, Russian) + AD @ EN2 for remaining time
Min-2 - 6 Burpees + AD @ EN2... (open 2012/2013 standard)
Min-3 - 25sec HS Hold on Wall + AD...
Min-4 - 30 Double-unders + AD....
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Postural Program

100# on sled, complete.  3 was good, 6 I was smoked.  Took me a while to recover.  I can tell it's been a while since Lactate work!  
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EMOM- never recovered from sled
Everything done.  First 10-12 min kept bike around 50RPM, after that I dropped off to 40 or less and really just turned into easy spin.  Never got HR down below about 155-160 the entire time.  This was much harder than expected.
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Posture done at night
Jul-28
AM
Row - 2k @ 30min TT pace MINUS 2sec/500m
Rest - 60sec
x3 Rounds
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Mobility - 30min

PM
CS - Activation
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A. Power Clean x1 + Squat Clean x1 - 8 sets of the complex; rest as needed (light-mod / mod across)
B. Pause Front Squat (1sec) - 3 perfect reps on the min for 6min (185-205# across, perfect positions)
C. Snatch Deadlift (Oly style) - 3 perfect reps on the min for 6min (205-225# across, perfect positions)
D. BB SNATCH Grip OH Carry w/ Double-banded KBs - 4 x 20-25m; rest as needed (use BB w/ very light KB's)
E. Front Rack Yoke Carry (whole hand on Yoke bar) - 4 x 15-20m; rest as needed (empty Yoke)
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CS - Recovery

A.M.
2:03.8, 2:03.3, 2:02.3.  HR got up to 182 on the last one.

P.M.
A. built up to 225, felt good just technique is a little off b/c I haven't done in so long
B. 185 x 2, 195 x 2, 205 x 2
C. 205 x 2, 215 x 2, 225 x 2
Both felt good
D. Bar + 26# KB's, feel strong, hardest part is pressing OH.  I have a little pain that first 1-3 inches off the shoulder on L side.  Had it for probably a year not in the specific ROM.
E. Done, added 90# first 2 sets then 140# last 2 sets.  I have the Wright Exercise Yoke and it's a lot lighter than the rogue yoke.  Worked core a lot and felt it working my back core too.  Really enjoyed this and hope to do more.
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Recovery

Will email video later with sled, clean complex, and yoke carry