150112

Day 7
A. Power Clean 8 Reps @ 80% Rest 90 Seconds Btwn reps

1, 1, 1, 1, 1, 1, 1, 1

At 205. Felt good but my feet are glued to the floor. Not moving at all. 

B. Defecit Deadlift 2-4" Plast form Build to a 3 Rep Max

385 x3

C. Back extensions 22-26 x4 Rest 2 minutes

23, 24, 23, 22

Left side of low back very tight, muscle kinda hurts.  Easier then last week though 

+
6 Min AMRAP
20 Wall Ball Tosses
10 Toes to Bar

4 + 17

Unbroken on all except when I was laughing at the penis picture you and Aaron were talking about. 

Rest 4 Minutes
6 Min AMRAP
10 Front Squats 155
10 Burpee Box Jump Overs 20"

3 rounds. 

Hard. Even burpees were slow, chest sore from Saturday. First set of front squat unbroken. Then 6,4 for second and third. 

Rest 4 Minutes
6 Min AMRAP
5 Squat Cleans 185
10 Chest to Bar Pull ups

3 + 3

Singles on squat cleans- these were easier then the last round of front squats. Unbroken on c2b. I should have gone quicker on the cleans. I picked up the pace for the last three and should have done that sooner.