July. 30th

AM


A. Power Clean, build to a tough single- not a max
worked up to 290#'s
B. Deadlifts, build to a tough single- not a max
worked up to 415#'s
C. OHS, build to a tough single- not a max
worked up to 225#'s


rest 3hrs+


PM


Row Sprints, 100m, ALL OUT EFFORT x 15 sets, rest 2mins b/t sets (damper #5)
1. 17.4sec
2. 17.0sec
3. 16.2sec
4. 16.2sec
5. 16.1sec
6. 16.3sec
7. 16.1sec
8. 16.4sec
9. 16.3sec
10. 16.1sec
11. 16.1sec
12. 16.0sec
13. 15.6sec
14. 15.6sec
15. 15.7sec