6.23.2016

D1

A. Clean + Front Squat, build to tough set in 15 min: 89, 111, 121, 131, 143, 153 (hit myself in chin i pulled so hard felt so easy), 163 failed twice..and i stayed w/in time limit ;o)

B1. Back Rack RFE Deficit Split Squat @ 30X1, 4 x 7/leg, rest 30 sec b/w legs: 55lbs, used their smith machine which the bar actually weighs 45lbs and had back leg on a bench. since i was locked into place made me really work on form and was killer

B2. Standing BB Press @ 20X2, 4 x 8, rest 90 sec: 55,65,65, 65

C1. Front Rack Step Ups, 4 x 7/leg, rest 60 sec: 55 lbs but used a higher step was hard!! but doable and def couldn't do this height at the beginning, but def was taking a little bit longer than 60 sec rest.

C2. Lying Tricep Extensions, 4 x 15, rest 60 sec: 40lbs used preset bar

+

4 rounds for time: 5:01 (tried to just do this one continually..kicked my ass got through first 2 rounds then took like a 1 min break , not planned just trying to catch my breath, lol)

8 Burpees

12 Russian KB Swings, 53# (50lbs)