11/3/2017

A. Squat Clean; 1.1 x 6 Sets @ 87% of 1Rm; rest 15 sec; rest 2min
255lbs for each set

B. Front Squat; build to a heavy double 
305lbs

3 Sets: 
Assault 15 Cals @ hard effort 
20 Wall Balls @ 30# 
3 Squat Snatch @ 155# 
rest 90 seconds 
Row 15 Cals @ hard effort 
12 Thrusters @ 105# 
5 Squat Cleans @ 155#
rest 90 seconds 
200m Run @ hard effort 
10 Front Squats @ 155# 
7 Sumo Deadlift High Pulls @ 105# 
rest to full recovery bw sets 
Not sure how long each set took, I did a poor job of timing everything, but I'd guess around 13-14min including programmed rest. Between sets I took 10-12min. I also used 105lbs for the thrusters and SDHP because it was easier to load and unload the weights onto the bar (1 bar, two 25lb plates, and a 5lb plate). Unbroken WB, thrusters, FS, and SDHP and singles on both the snatches and cleans. I missed one snatch on sets 2 and 3. I wouldn't call them a "bad" miss, but they weren't "good" misses. I kept the bike over 500 watts each set, the row over 1400 cals/hr, and the run was around 50 seconds. I tried to push the pace on each movement. But I would imagine there's room for improvement, especially on the snatches.