A. Clean-grip deadlift, 12 x 3 @ 95-105% clean max, 11X1; begin a set every :60
+
3 rounds even:
15 ground-to-overhead, 135/85 – open w/a big unbroken set before switching to singles if needed
2:00 rest
1 mile Assault Bike or 600m row
2:00 rest
+
3 sets:
9-12 DB bench press, 21X1
2:00 rest
+
Crossover Symmetry recovery
Post results to comments.
A. CGDL – 12×3 @ 205#
+ 3 rounds even:
-15 ground to overhead @ 85#- :38, :39, :39
Unbroken on all 3 sets
-2:00 rest
-1 mile on assault bike- 2:34, 2:45, 2:46
-2:00 rest
+ 3 sets DB bench- all 3 w 40# DB- 10,10, 12
+ Crossover symmetry recovery
Tuesday, 09.13.16 – Sport
Sport, Training Sep 12, 2016
A. 12 x 3 @ 185#, 185#, 195# for the last 10
+
3 rounds even:
15 ground-to-overhead, 135/85 – 135#x15, 135#x15, 135#x10 (Not sure on Time)
2:00 rest
1 mile Assault Bike – 2:50, 2:55, 2:57
+
3 sets: 9-12 DB bench press, 21X1 ==> 65#x12, 65#X10, 65#X9
+
Crossover Symmetry recovery – 1 Set through.