7/12/16

AM
:45 Second Row @ tough pace
:15 Second Row @ recovery pace
x 20 sets (4477 meters. 268 cal)
+
Every 90 seconds x 12 minutes (8 sets)
3 Strict HSPU
8 Kipping HSPU. 

Done. All UB

PM
A. Deadlift - 2-2-2-2-2 rest 3 minutes *start @ 255# and increase as you can*

255, 270, 285, 295, 305 (previous 1rm 300#)

B. Barbell Front Rack Step Ups 3 x 16 steps (8/side) rest 2 minutes

55#, 70#, 85#

C. Push Jerk From Pause - EMOM x 10 *build to a tough single* 

85, 95, 115, 125, 135, 145, 155, 160, 165, failed 170(current push jerk 1rm)

D. Hip Extensions 3 x 15 reps into :30 seconds Sorenson Hold rest 2:00. Done.