130928

9/28

AM
A. Front squat @40X1 1-2x4, rest 4 min 225, 235, 245, 250x2 - Videos 1st and Last Set

B. PCx1+SJx2; 4 sets; rest 3 min 205, 215, 225, 230 - TnG was tough, did shortly after the squats
C. Power clean 185#x3 TnG EMOM for 12 min Have been doing these as a later AM, but this was early am right after A and B... made it much tougher
+

Ran a Yoga and Strength Training Seminar for 10 people.  Was pretty intensive and ran all day.  Did below immediately following.  Was a bit mentally tired so 80% was a good choice.
15 min @80%: 4 Rounds + Yoke/HSPU/MU
20m yoke walk tough 425#
3 pHSPU 1st Rnd 12" and 1 miss, 2nd Rnd with 8" and 3 Miss at 12", 3rd Rnd with 8" and 1 miss, 4th/5th Rnds from ground
3 muscle-ups Unbroken and easy
0.2 mile AD

PM
Off/hike or 20-30 min jog Z1 Hike 20 Minutes at Sunset