1/9-1/10

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 31X1, 4 reps @ 135lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 30X0, 5-5-5-5, 5 min

C. 5 sets ALL OUT:

25 fast Chin-ups

25 sec Sprint on Airdyne

Rest 8 x work time

Results:

A. complete

B. 335lb for all - hook grip kills on these

C. all UB and 100% - felt good and easy

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

10 squat clean thruster - 115lb

20 ring dips

15 kbs - 32kg

Rest 6 x work time

Results:

1:31/1:30/1:30 - all UB

PM

3 sets @ 95% effort:

60 sec Push-up Burpees

60 sec Airdyne

7:30 min rest

Results:

burpees = 31/30/29 - the most pain I've experienced in a while!