150826

Wednesday- Squat Heavy + Sled LP + EMOM heavy + EMOM heavy

A. Back Squat @ 22X1, 3, 2, 1, 3, 3, rest 2-3 min b/w sets  **no failed reps, be more conservative

375, 395, 415, 375, 375. 

No misses. Had more in tank too.

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Sled Sprint w/ 140# on top, 15 sec ALL OUT, rest 2-3 min x 6

Complete. 

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12 min EMOM

1st- 4 steps Snatch Grip OH Walking Lunges + 3 OHS, 185# *take from ground

2nd- 1 L-Sit Rope Climb up from seated, use legs down or drop + 5 Inverted Bar Rows

Rope climbs. Got 4 full. 5th round. One foot from top. One freaking foot.  Final round: Halfway up. 

Did 3 rounds of rows on stability ball. Three without. 

It was funny. Your feet would bump into wall/fence on L-sit. 

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12 min EMOM

1st- 3 Squat Clean TnG, 225#

2nd- 8” Deficit HSPU’s, AMRAP Strict into AMRAP Kipping

5 (or 6) +4

2+2

1+2

1+3

1+2

0+1

Got to failure. 

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Bike 5 min Z1 Flush

Rowed. Didn't have an Air Bike or airdyne. 

Left at 4:00 am this mornin from Picayune. (Dropped my dog off at parents.) Got bout 3.5 hrs of sleep. Caught flight and rented car. Got to West Virginia around 1:30. Got to gym. Worked out, made it to wife's graduation/pinning ceremony for 5:00. Gonna leave same time in mornin to come back to coast. 

Awesome mural. 

She'll be back on coast tomorrow.