11/28/2016

A. Power Clean + Front Squat; 1.1.1 x 5 sets; rest 20 sec; rest 2min (all at 85% focusing on perfect form) 
225 - 225 - 225 - 225 - 225

B1. Back Squat; 4-5 reps x4 sets; rest 10 seconds 
255lbs, this was aggressive

B2. Broad Jump; 1.1.1.1 x 4 sets; rest 3min (reset each jump as high and far as you can go, work on hip extension) 

+

So I hope you weren't expecting these to be super fast, because they weren't
6 Rounds: 
Row 1min @ 1:57 pace 
10 UB Thrusters @ 115# 
~16min

+

6 Rounds: 
Row 1min @ 1:57/500m pace 
15 UB Wall Balls to 12'
~16min

Spent about 15min on the airdyne at a slow pace after all this was done.
My legs hurt so much