AM heavy/PM push/pull

0800

Part 1:

A. in 10 min build to tough heavy single in the Front Squat
B. in 10 min perform as many quality sets of 3 x squat clean heavy
C. in 10 min timer perform as many rounds of 4 ring HSPU and 10 pistols
D. tabata running

For loads:
A. 135, 185, 225, 245, 275, 285, 295
B. 135, 185, 205, 225, 225
C. 4 sets (sub max seconds in handstand for HSPU; still working on getting into rings)
D. complete @ 12.5% elev / 8.5 mph

1600

Part 2:

A1. bench press 3 x 3 @ 80%; rest 2 min
A2. strict chin ups AMRAP (-1) x 3; rest 2 min
B1. clap push ups - 20/set x 3; rest 30 sec
B2. 15 chin ups x 3; rest 30 sec
C. row 30 sec @ 97%; walk rest 2:30 x 5

For loads:
A1. 195, 205 (x2), 185
A2. 6, 5, 5
B1. (12, 8) (8, 6, 6) (10, 8, 2)
B2. butterfly x 2, regular x 1
C. 165m, 164m, 168m, 167m, 159m

ice bath @ 37 degrees
7 min lower body (belly button)
8 min all the way (cheeks)

Daily report:

• Body: Sore. 1-10; 7
• Sleep: Not much, but still rested in AM
• Nutrition: Good.
• Notes: Solid training today. Would have hit the bench/pushups a little harder without the ring dips I did yesterday. Rowing was fun. 295 front squat in AM felt very strong.
• Cool link of the day: German Weightlifting Team.