Tuesday October 25th, 2016

Evening Session (5:15pm) 
1. warm up
    a. roll out calves
    b. ball smash traps
    c. bird dog for activation
    d. 3x 12 goblet squats, 12 kb swings, 12 burpees over kb.
    e. 30 z-press w/ empty barbell
2. weightlifting
    a. press in split (EMOM) 6x3 building to heavy set
    b. jerk -- find 3RM in 10 minutes
    c. jerk -- 2x3 @ 80% of b
    d. every 2:00 x5 rounds -- 100M "sprint" + max rep unbroken jerks (from ground)
        -- weights: 155, 185, 225, 250, 275
3. movement
    a. WZA team qualifier workout #4 -- 30 deficit (6") HSPU for time
4. conditioning
    a. WZA team qualifier workout #9 -- 2 rounds: 25 burpees over rower + 25 calorie row

Results: 
1. a. done
    b. done
    c. done
    d. done -- 35, 35, 53 on KB
    e. done 
2. a. up to 175
    b. 300
    c. done @ 240
    d. skipped 
3. a. 1:10 (unbroken) 
4. a. 4:01 (ouch)

Notes:
1. jerks felt much better today. adjusted hand grip a little bit, and adjusted how the bar was sitting on my hands a little bit. I think each of those things puts me overall in a better position for the dip and getting under the bar. 
2. deficit HSPU felt good. was able to go unbroken, which was a big positive. wasn't quite sure how well that would go before I started, but was able to stay on it the whole time. 
3. the burpee and row was quick but hurt, a lot. this is the type of workout I used to struggle on quite a bit, but I think I have improved on them. 
4. skipped the run/STO due to running low on time, and I was not ready for a quick turn around from that workout into the run and STO if I wanted any intensity at all.