121218

AM
CLEAN
6@70% 150
4@80% 170
3@85% 180
2@90% 190
1@95% 200
15 REPS AFAP @85%
Did this at 185. Was about 8lbs over what I was supposed to do. oops. Took me a forever 8:51 to do this. I was having a hard time getting out of the hole and driving out of the front squat. Maybe it was the tempo front squats from the day before.

CLEAN PULLS
4X3@100+%
210

PUSH PRESS
5X5 TNG
130, 135, 140, 145, 150(4)

BULGARIAN SPLIT SQUAT
3X8 each leg
85, 95, 100 OUCH. all UB.


PM

4 sets; rest 2 min

20m sled sprint heavy, release sled and finish off to total of 100m

heavier next week.  Each one was about 20s.

+

4x200m sprint @ 95% (rest 3 min)

41sec. each one. Faster if I didn't have to worry about dodging cars and on a track. Legs wanted to give out after about 100m.

+

2x400m sprint @ 95% (rest 4 min)

1:41 for each. Super slow. Had nothing in the tank. I'm beat.