130924

AM

A. Back squat @30X1 2-3x5, rest 3 min 225.235.245.250.255 - videos 235 and 255

B. Squat snatch 135#x3 TnG EMOM for 12 min done - 2 misses to the front... Felt fast under the bar and deep in squat

C1. Press @2111 5-7x4, rest 90 sec 105

C2. Close grip upright row @3010 5-7x4, rest 90 sec 105 (a little hip extension and plantar flexion to help initiate - lost track and may have done 5 sets instead of 4

PM

4 sets:

PCx1+PPx3 135#

15 sec AD max effort  shuttle run 35m x 2

rest 3:40 21.20.19.20 for all work

+

rest 6 min

+

4 sets:

5 deadlifts TnG 155#

15 sec AD max effort shuttle run 35m x 2

rest 3:40 all sets 20 seconds - runs felt great - powerful and more "natural" than the air dyne