Friday – 9/9/2016 – TTT – video 

A – Power clean tough single260

Upon further video review, 265 was at parallel, just couldn’t put the breaks on. 
B – AMRAP 4 min power cleans @ 90% of A

4 min amrap
18 

Came out 5 reps in the first minute, 5 in the 2nd, thought this might have been a little hot, but I had no plans of direct pacing, I just wanted to go for it and see where I ended up. Pretty happy with it for the most part, in the middle of it wanted one more rep but just not enough in the tank to make it happen b/t rep 18 and the time left 

C – 3 sets of 50 unbroken wallballs, rest as needed to get all sets unbroken 

Done – meant to measure rest time, the main difficulty i was faced with here is the 2 inch wide target, if a shot was a little off, it would take one or two reps to get that back dialed in. Feel confident I could’ve done one more set or 3 of 60 (please dot get any ideas from this, lol). Last 5 to 8 were more on the shoulders, just focused on good hip drive to counter the feeling of the upper back fatigue beginning. 

D1 – Side lying banded clamshells x 6/side into 6 sec isometric hold after last rep

D2 – Single leg 2-hand KB RDL x 6/side

50 across 

D3 – Parallette L-sit ALAP, rest 3 min x 4 sets

18-15-13-10

E – Dbl DB overhead carry 150ft, rest 60 sec x 6 (try to get both shoulders externally rotated)

the extra 50’ ft made this terrible,

35-30-25 x 4

Was not going to be able to stay locked out and in a good external shoulder position. 
+

Mobility work 20-30 min

Check 

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