February 8th, 2017

A1. Strict Defecit HSPUs x 3-5 reps x 4 sets (work on positioning)
A2. Rope Climbs x 2 reps AFAP x 4 sets
B. three rounds of:
50-ft Seal Walk
10 Arch ups w/3-second hold at top
20 Russian Twists (unweighted)

7 minute amrap
12 PP @ 135/95
9 box jumps, 24”
30 double unders

right into

7 minute amrap
12 PC, 95/65
9 OHS, 95/65
6 T2B

assistance work:
OH Yoke walk x 50ft x 3
landmine row x 8-10/side x3



  1. A. Just did 2″ for 4-4-4-3 reps to make sure my form didn’t break down.
    A2. Did enough RC yesterday, and I didn’t have ropes at this gym.
    B. Couldn’t make a seal walk happen, will do Friday.

    Sucked today. Was super tight and sore, did what I could though and still made them hurt.

    No yoke or landmine either, need the rest. See y’all soon!

    Liked by 1 person


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