130917

AM

A. Back squat @30X1 3-4x5, rest 3 min 215.225.235.245.250 all x 4 - video first and last set

B. Squat snatch 135#x3 TnG EMOM for 10 min done - missed third rep of third set, then refocused.  Squats felt comfortable

C1. Behind the neck Press @3010 6-8x4, rest 90 sec 100.105.110x6.105x4+2 push press

C2. Close grip upright row @3010 6-8x4, rest 90 sec 100.105.110x6.105x6 - end of sets uses a little hip on the way up

PM

4 sets:

3 TnG power cleans 135# very easy and fast

15 sec AD max effort ave watt - 879.782.1106.926

rest 3:40

+

rest 6 min

+

4 sets:

4 kb swings 88# easy and fast

15 sec AD max effort ave watt - 907.783 - then got sick of the inconsistent feedback and switched to a shuttle sprint ~60mx2 - time of swing/sprint 35.34s

rest 3:40