Monday, June 11th 2018

A. Jumping Clean pulls; 1.1.1.1.1x5; rest 10 sec/rest 2 min (build heavier than last week) 
B. Hang Power Clean + Low Hang Power Clean; 1 complex on the min for 10min (increase load as you feel comfortable) 
C. In Place Front rack Reverse lunges; 4 steps/leg x5 rest 2 min
+
4 Sets for Time:
30 cal Assault Bike *10 cals easy, 10 mod, 10 hard
12 UB Thruster @ 115# 
60' Walking Lunge (bodyweight) 
12 UB Deadlifts @ 225# 
30 cal Row *10 cals easy, 10 mod, 10 hard 
rest 2-3min bw sets 
+
mobility work 15-20 min

Very sore today still. Left leg more so than right. 

A. 215, 225, 235, 245, 255.....better idea of weight to use. focused a big jump and shrug. tried not to bend arms
B. 165, 175, 185, 195, 205.....probably stayed conservative again.
C. 155, 155, 155....only did 3 sets, left leg hurting and sore AF. 

did one interval - 6:12, not a lot of time, everything felt very good though. thruster were smooth. 

My warm ups are getting shorter and more concise. I can get in positions better and faster than before. Good stuff.