9/10/2018

AM
A. Squat Clean x2 + Front Squat x3; 5 complexes; rest 2:30 bw sets 
225lbs for each set

B1. Row Sprint 20 Sec @ 100% effort x 4 sets; rest 40 seconds 
Fastest paces for each set: 1:19 - 1:19 - 1:21 - 1:20 (average was around 1:22/500m)

B2. Squat Snatch; 5 for time @ 165# x 4 sets; rest 3min
:58 - :59 - 1:18 - ?
Not sure about the last set, I made the first three reps, then missed two in a row. I took a few seconds to collect myself and made the last two snatches. My lower back blew up and maintaining good positions prior to making contact with the bar got extremely difficult, particularly in sets 3 and 4

C1. Assault Sprint 15 Sec @ 100% effort x 4 sets; rest 45 seconds 
Max wattage for each set: 1630 - 1546 - 1286 - 1506

C2. OHS; 8 for time @ 145# x 4 sets; rest 3min 
:20 - :23 - :26 - fail
On the last set, I snatched the first rep, stood up, went to squat and never stopped squatting. My legs and shoulders gave out and I decided to just lay down for a little bit.

PM
3 Sets: 
On 3min Clock: 
400m Run 
AMRAP Wal Balls in Remaining Time @ 20# 
rest 3min bw sets
30 wall balls on each set


C1. Quadruped AB vacuum - 2 x 5 breaths; rest as needed
C2. Quadruped Bird-dog (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
D1. Lying Supine AB vacuum - 2 x 5 breaths; rest as needed
D2. Deadbug, super slow (maintain spinal stability) - 2 x 10 slow / controlled alt reps; rest as needed
done