16 Dec

PM (230p)

Warm-Up

A. 3m HS Hold
B. 5m Z1 "Cindy"

C. Mobility

Warm up working on bounding drills
A. Deadlift 5, 5, 3, 3, 3; rest 3 min

*335x5/355x5/385x3/400x3/410x3
+
Amrap unbroken TnG power clean 225# (if you pause at all go to
airdyne, this needs to be FAST)
Airdyne 15 seconds @115%

*4 - 16/5 - 19/5 - 21/4 - 16/3 - 17
Rest 3 min x5

Accessory Work

A. Good Mornings: 95x6/6
B. Back Extensions: 12/12

Training Video

http://vimeo.com/33808409

*Felt good today. First time deadlifting in over 4 months other than Battle of the Border and CFC. 410x3 is a PR for me. Excited for this month of training. Strength is what I used to love and It is great mentally for me to get back at it.