Wednesday

AM
For 45:00 @ Z1:
750m row
15 AirDyne calories
200m jog

PM
A. Clean-grip deadlift, 7 x 1 @ 215-225-235-245-255-265-275; not for time, but only rest long enough to change weights, refocus, and get in a solid lift - probably every :30 to start, then :45-:60 for the last couple
+
For time @ 80%
15 heavy tire flips w/jump in & out
30 strict push-up DB burpees, 50/hand
:45 L-sit on rings accumulation
+
3 sets not for time:
15 reverse hypers
15 hip extensions
15 hollow rocks (forward & back = 1)

AM

complete

PM

A. complete

+

14:10

+

complete; +50 on the reverse hyper

CGDL felt really good today - 275 wasn't a struggle at all, and I'm doing a better job of pulling the bar into my shins on the way up.

Tire flips were no big deal, but the DB burpees kicked my ass again.  Broke them up into sets of 6, but just couldn't catch my breath.  L-sit on the rings was harder than on parallettes, broken into 0:08-0:10 increments.

Wednesday

@ Next Level

A. Clean-grip deadlift, 16 x 1 @ 255; begin a rep every :30

+

For time @ 80%

20 box jumps, tall (over 24)

35 strict push-up DB burpees, 35/hand

50 Russian kettlebell swings, 70

+
3 sets not for time:

15 reverse hypers

15 hip extensions
15 hollow rocks (forward & back = 1)

A. Complete 

+

13:55 with 30" box

+

Complete; subbed banded good mornings for the reverse hyper 

Rough day today - woke up sore and stiff, and didn't make optimal nutrition choices yesterday...

All CGDL felt like max effort lifts, but completed the 16. 

Couldn't find 80% today. Took the box jumps very slowly (3:00 to complete) to avoid major mishaps. DB push up burpees kicked my ass. Was moving slowly and took breaks every 5, but was breathing really heavily throughout. Intended to open with a bigger set of KB swings, but it felt like 200lbs when I picked it up; did 15/15/10/10. 

No reverse hyper here, so subbed in the banded good mornings (green band).