NOON:
- Did 3 sets of 3 on the cleans with 225. On the first two sets I attempted a jerk on the 3rd rep and failed. On the 3 set I tried the jerk on the first of the 3 reps and got it.
Deadlift:
- 315 x 5
- 325 x 5
Hammer Strength Bench:
- 200 x 5
- 230 x 5
- 270 x 3
EVENING:
- Superset, 5 rounds:
a) pendlay row, 185 x 5
b) kb oh press, 32kg x 5 per arm
c) TRX suspended leg tucks x 20
- Superset, 3 rounds:
a) pull ups x 8
b) ring dips x 8
c) GHD situps x 10
- Superset, 3 rounds:
a) rope climb machine x 30 seconds
b) push ups x 10
c) rope crunches x 1 minute
3 rounds as fast as possible:
- 5 burpee pull ups
- 10 KB SDHPs w. 32kg
- 15 box jumps, 24" box
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