June 14

AM

A. Squat Snatch Cluster, 1.1 x 10 sets, 1:30 min - first 5 sets @ 115lb, last 5 sets @ 125lb

B. Hang Power Clean, 3 fast touch n go reps x 5 sets, 2 min - start @ 135lb, add 5 lbs per set

C. Back Squat @ 20X1, 10-12 reps x 4 sets, 4-5 min - 1st set @ 145lb - add load

D1. DB Russian Step-ups @ 11X0 - 20" box, 12-15/leg x 3 sets, 30 sec b/t legs

D2. DB Back Extensions @ 2011, 10-12 reps x 3 sets, 1 min - full pause @ top of rep

E. Airdyne Sprints - 5 x [10 sec ALL OUT/30 sec rest/10 sec ALL OUT], 3 min rest

A. Completed as written, final rep @ 125# was a fail just being lazy on my part

B. Completed as written and felt good

C. 145# (12), 150#(12), 160#(12), 165# (10)

D1. 35# (14), 40# (12), 40# (12) *rested 30 sec b/t legs/sets

D2. Did not do, the classes were using the few GHD machines we have and I didn't have the time today to wait till the class was over.

E. Completed and felt good throughout

PM

5 x 3 minute uphill Run @ 85%+ effort/ walk/jog down 5-7 minutes

Completed, definitely a grinder but recovered within the rest, usually took 6ish min.