160713

Wednesday

A. Back Squat, build to 1RM

445

Rest 5 min

B. Back Squat, 1 x max reps @ 85%

8 reps @ 380

C. Strict Deficit HSPU- 1 x max deficit

18.25" 

5 plates + 1 25 plate

D. Strict HSPU’s- 1 x AMRAP @ 50% of deficit from C (ex. 10” max deficit, then max reps unbroken @ 5” deficit)

8 @ 9.75" (3 plates)

E. CTB Pull Ups, 40 sec AMRAP, rest 40 sec, 40 sec AMRAP

35, 21

A.M.

For max load, perform 1 set every 5 min for 5 sets

5 Deadlifts

5 Hang Squat Clean

5 Shoulder to OH

5 Front Squats

**must be done unbroken

225, 225

Next two sets: at 235. Were not unbroken. 😠 4 jerks, and 5 hsq, respectively. No excuses. 

Last set completed at 225. Very tough. Core to the max.