11/18/16

AM
4 Mile Run (goal is sub 30)
28:22
(First 3 miles on street were between 7:10-7:30 pace, last mile on track was 6:26)

PM
A. Dumbbell Split Press 5-5-5 rest 2 minutes
30#x3, tried 40# got 4

B. Tall Jerk 2-2-2 rest 2 minutes (heavier than last week)
75#, 80#x2

C. Dumbbell Split Jerk 5-5-5 rest 2 minutes
30#, 40#x2

I feel like my knees come in when I dip, I need to focus on pressing them out

+
1000m Row
300m Sandbag Carry @ 100#
50 Handstand Push-Ups
300m Farmers Carry 44#/hand
50 Pull-Ups
23:30
The farmers carry crushed me,I should do more of these
+
100 ghds (I like to do these because if I ever do a competition with ghds I don't want them to be an issue for me )