Wednesday March 18, 2015

A. Front Squat @ 20x1, 80% x 1 rep x 2 sets, 85% x 1 rep x 1 sets, 80 x 1 rep x 2 sets, rest as needed between sets

     - 235#

B.  Strict Handstand Push-Up Clusters, 5.5.5 x 4 sets, rest as needed between sets.

C. Every Minute on the Minute x 18 Minutes of the following:

First Minute: Row 150-200 Meters

Second Minute: 3-5 Muscle-Ups

Third Minute: Shoulder to Overhead x 4-5 reps  @ 185/125 lbs

     - Did under 1:30 pace on the rows, only 3 Muscle Ups and all 5 of the STO's each round. Muscle Ups were not feeling good today.