AM
Airdyne
60s @ 85%
60s @ 50%
x12
MD
A.Clean Grip Deadlift – 5×10 Rest 2-3 mins = 125 all sets
B.1 Hang Clean + 2 Clean + 1 Jerk x 7 Rest 2 mins = 110/115/”/”/”/”/”
C.Front Squat – 3×10 @ 31×1 Rest 2-3 mins = 60/70/80
D.Good Mornings – 4×10 Rest 90s = 60/65/”/”
Felt really weak on the clean complex so didn’t push past 115.
PM
100 Russian KB Swing @ 32kg
Everytime you break do 12 KB Front Rack Step Ups 20” = All 100 UB. Hit 3×12 step-ups @2x16kg KB’s after though as I’m sure you intended for me to do some! Maybe try this again with 40kg KB?
10′ Rope climb practice.
shorunke 