1/22/2018

A. Squat Clean; 1.1.1.1 x 4 sets; rest 20 sec; rest 2min 
215 - 225 - 225 - 225
Tried to video these but my phone kept falling down. These felt pretty good

B. Back Squat; 8,6,4,20,20; rest 2min (20s = 50% of moderate 4) 
255 - 270 - 280 - 140 - 140
This was a little conservative, but movement quality felt good at these reps and weights so I didn't want to get too ahead of myself.


4 Sets: 
40 DU 
20 Db Snatch @ 50# 
20 Wall Balls 
20 Cal Row > 1250 cal/hour 
rest 3min bw sets 
3:28 for each set
UB dubs, 10/10 on the db snatches and wall balls. I kept the breaks on the db snatches and wall balls very consistent for each set.

4 Sets: 
40 DU 
10 DL @ 225# 
10 Thrusters @ 95# 
15 Cal Bike > 400 watts 
rest 3min bw sets 
3:10 - 30/10 on the dubs due to a mistake, 5/5 on the DL and thrusters
2:53 - UB dubs, 5/5 on the DL and thrusters
3:08 - UB dubs, 5/5 on the DL and thrusters
3:10 - UB dubs, 5/5 on the DL and thrusters
I kept the rest on the DL and thrusters pretty consistent, but the break between the thrusters and bike did get a little longer each set to ensure I kept the prescribed pace on the bike. For the last set the average wattage was over 450