161116

Wednesday

A.M.

A. Front Squat @ 20X1, build to 1RM
385. Jumped from 385 to 410. Got greedy. Missed 400 after that. 😬

https://goo.gl/photos/payEbBAorWgnDNaq8

B. Front Squat @ 85%, 1 x max reps @ 20X1
8 reps at 330 at tempo.

C. Deadlift @ 20X1, build to 1RM **decent form, don’t be stupid **must control on the way down
515 lifetime PR. This was so much fun.
https://goo.gl/photos/xk1ZEE6DzhbofxQ2A

500 (better movement quality)
https://goo.gl/photos/oxuxEKXhnJPEg3k7A

P.M.

For time: **goal is 2:30

10 Thrusters, 135#

10 Bar-Facing Burpees

10 Thrusters, 115#

10 Lateral Burpees over Bar

10 Thrusters, 95#

10 Burpees

2:13
https://goo.gl/photos/PmWiN6Q4MLPjMen78

Rest 10 min

For time: **goal is sub 2:30

Row 250m

15 KB Swings, 70#

25 Burpees

15 KB Swings, 70#

Row 250m

3:32
https://goo.gl/photos/eeFUj6CecJgksUKn6

**video both of these if you can, in fact, video as much as possible this week