120117

Strength

1) Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X6 @ 80%, 1X6 @ 85% – rest 2-3 min. between each set.
2a) 4X3 Split Jerk @ 75% – rest 60 sec.
2b) Front Squats: 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X5 @ 85% – rest 60 sec.

Conditioning

For 20 minutes alternate between:

Push-Ups (hand-release, NO snaking)
GHD Situps
Shoulder Touches
Rope Climbs 15′

Notes: There is no set rep scheme. You should complete each movement until you begin to fatigue or slow down. Literally, as soon as your cycle rate begins to taper off—stop, and move to the next movement. This should also not be performed at a high-heart-rate inducing pace. You may rest between movements, but do not allow your heart-rate to return to a resting rate. Basically; walk calmly from movement to movement and rest more if necessary. This is about speed and consistency on each of the movements.

Strength
1)  150, 165, 175, 185 still suck at back squat.  ugh. I'm putting in the work and I'm trying to man up but it is slow going.  At least I am feeling a whole lot stronger.

2a) 145 easy
2b) 160, 170, 180, 175 got really heavy.


Conditioning 
4 rounds alternating with 2 other people at my gym


PU 22, 23, 23, 21
GHD 27, 17, 21, 27
Shoulder Touches 50, 65, 75, 50 love these free standing
Rope climbs 3, 3, 3, 3


MFS - 2, 3, 5  Overall a good training day.  I am very sore from doing 155 C2B pullups yesterday but that is on me.  Should have done the workout great the first time. haha.  Back Squat has to improve more...my numbers are so low on that.