Wednesday Workout of the Day

AM
10 min amrap @80%
Run 400m
15 back extensions
15 ring dips
15 power cleans 65#
Rest 3 min
10 min row @80%
3 min Rest
13 min amrap @80%
50 meter farmers walk 36#
10 burpees
20 double unders

PM
A. 3-position clean (floor, knee, mid-thigh) – 70% x 2 sets; 75% x 2 sets
B.1 Snatch deadlift – 115 x 7 x 2, 135 x 5 x 3
B2. Pistols Amrap 1 min Alt Ea Leg; rest 3 ,min
C.1 Front squat – 115 x 6; 125 x 5; 135 x 5; 145 x 3, 2 sets; rest 15 sec
C2. Seated Box Jumps Step Down x 3 rest 2:30 min
+
For time:
50 Back Ext
50 GHD
50 CTB
My glut and shoulder are feeling a bit better. Going to get a sports massage anyway just to make sure. Too bad Dr. Vickie isn’t here to work on me I need her right now.

The "Mike's Gym" coaching staff hanging out at Rich Froning's house.

The “Mike’s Gym” coaching staff hanging out at Rich Froning’s house.

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