15 October

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AM (930a)

7 RFT (30m CAP)

400m Run

3 Forward Rolls

5 WallClimbs

7 T2B

9 BJ (30”)

*29:23
*This was actually more painful than I expected, longer MetCons are definately not my forte but getting better at them. Wall Climbs really slowed me down here. Runs were SLOW, probably averaged 2:05.

PM (3p)

A. 5x1 Split Jerks, heaviest possible, rest 90s
*Did these behind the neck. Worked up to 325#
 

B. SP 1-2/PP 3-4/PJ 7-9, rest 10s b/w reps (rack weight), rest 4m, x4
*190(2-4-7), 200(2-4-7), 205(2-4-6), 205(2-4-6)
*These got tough only for the push jerks, the press and push press were fine. 
 

C. EMOTM for 12m, ODD(3 Reps 1&1/4 FS) EVEN(3 Muscle-Ups)
*Used 255# for Front Squats. Did everything U/B. 
 

D1. Seated Alternating DB Press @22x1, x5-7, rest 60s

D2. KB Plank Holds, 60s Hold, rest 3m
*Didn't get to these

E. Free Standing HS Hold Practice
*Complete, slowly getting better.