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Another cool pic from Pound 4 Pound event.

BB Gymnastics

5X2 Clean & Jerk @ 80% – rest 60-80 sec. 160 - felt heavy today.  Super sore from yesterday.

Strength

15 minutes to establish a 3RM Back Squat. 205 easy, 215 fail.  Super sucky weight but I blame it on this past weekend and yesterday. Need to get better and stronger at this.

Conditioning

Tabata:

Pullups

Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.

Strict - 9, 4, 3, 3

Kipping - 16, 14, 13, 13

*Rest 5 minutes.

3 rounds for total reps of:

90 sec. ME Rope Climbs 15′  5, 5, 5
90 sec. Rest
90 sec. ME Burpees 30, 31, 33
90 sec. Rest

Total of 109 reps.Need to get better and faster at rope climbs.  Sucks being short sometimes. 

My arms are so bruised and swollen from "JAG 28" yesterday. It's awful. I really can't even lay a finger over them without it hurting.  Bad idea to do that workout RX. 

Ouch. It hurts.