02.22.2017

Workout for 02.22.2017: 

Hang Cleans: 

5 X 5 (~165/83)

Metabolic Conditioning: 

21-15-9

Overhead Squats (75/53) 

Row 500 meters
Time: 

K: 12:29

W: 

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02.15.2017

Workout for 02.15.2017

Back Squat: 

Work up to Moderately Heavy Triple (205/190)

Metabolic Conditioning: 

5 Rounds of 10 for time 
Box Jumps (30″/24″)

Pull Ups (Bodyweight/Eccentric)

Single-Leg RDLs (53/35) 

GHD Sit Ups 

Time: 

K: 15:31

W: 14:15

Bragg: 18:32

Skill Work: 

Handstand Holds: 5 X 10 Seconds