Sept 3rd & 4th

AM - MAP (30/30)

6 sets @ 90%:

30 sec Unloaded Prowler Push

30 sec rest

30 sec Airdyne

30 sec rest

I got through 3 rounds then the a bolt on the airdyne fan busted and i couldn't use it anymore. The airdyne makes me so mad, it is always breaking or requiring some type of maintenance. I stopped on this after 3 rounds

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5 min rest

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6 sets @ 90%:

30 sec Power Clean and Overhead @ 65lbs 11, 11, 10, 10, 9

30 sec rest

30 sec Wall Balls - 14# to 10 ft 15 all sets

30 sec rest

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PM - Z1 Run

20 min Z1 Run

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Wednesday - OHS + Snatch Pull + BSq mod + Skill

A. OHS, build to a challenging single

B. Snatch Pull Cluster, 1.1.1 @ 185lb x 3 sets, 3 min

C. Back Squat, 4 reps @ 80% RM x 5 sets, 3 min

D. Single Arm Handstand near wall - practice 

E. Free Handstand Push-up - practice

F. Pistol Overhead Squat with Dowel Rod - few reps only per leg

G. Skin the Cat on Rings, 3 slow reps x 5 sets, 1 min

A. 193#

B. completed

C. @198#

D. completed

E. completed, pretty close a few times

F. completed

G. completed 3 sets, these were really bothering my elbow joint/muscles

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