December 21st 2016

A. Split Jerk; 10 singles @ moderate to tough load; film a few and rest as needed 
B. 20min focus that ed on Thoracic Mobility 
+
2 Sets: 
Row 750m @ 90+% 
30 Strict HSPUs for Time 
rest 5min bw sets 
+
2 Sets: 
Bike 1.5k @ 90+% 
15 Muscle Ups for Time 
rest 5min bw sets 
+
2 Sets: 
Row 750m @ 90+%
30 TTB for Time
rest 5min bw sets 
+
C1. Feet elevated back bridge hold; 24 seconds x4; rest 40 sec
C2. Standing band (or crossover symmetry) straight arm lat pull downs
with retraction; 15 reps w/ 2 sec hold at end range x4; rest 2 min

A. Worked up to 305. Felt Decent just need to get stronger. I just don't have that pop right now. 

https://youtu.be/BDMbiZxQNks

Intervals were:

3:35 and UB......just went after it a bit
3:59 and 27-3....row was about the same 1:43 ave. HSPU just ate up more time
4:18 and 7-4-4....hitting this at like 300-325 Watts, 
4:13 and 7-4-2-2
3:57 and 23-7......definitely rowed slower, just hung on as long as could on TTB
Had to leave didn't do last set

Definitely got lactic, I was drunk on the ground.