160111

Monday- CP work + CP Tester + Row Intervals

A. Over Head Squat, 3 x 4.4.4, rest 15 sec + 2 min

240: 4.4.4

250: 4.4.4

257: got every one, but last rep. Lost focus  4.4.3

+

60 sec AMRAP Power Clean to OH, 255

2 reps

30 sec rest

60 sec AMRAP PC to OH, 205

5 reps (should've been 6) got out position and missed one jerk

30 sec rest

60 sec AMRAP PC to OH, 185#

9 reps

30 sec rest

60 sec AMRAP PC to OH, 135#

13 reps 

+

7 rounds for time:

7 Front Squats, 205#

7 Deficit Strict HSPU’s, 5”

14:38

+

rest 2 min

Row 1000m @ 1:52/500m

3:41

rest 2 min

Row 1000m @ 1:52/500m

3:36

A little ahead of 1:52; row just felt great today. 

+

Air Bike- 10 min- build from Z1→ Z2 off feel

148 cals

Did L sits and handstand progressions afterwards.