Dean Thomas

Wednesday Sep 25 2019


1.) Lower Limb Smashing - 2.5 min per side per area: Glutes, Hamstrings, Quads (15 min total)
2.) 8 min AMRAP
15 Deadlifts 115/85lb
10 Chest to Bar Pullups
5 Shoulder to Overhead 115/85lb
*3.) Every 1:30 for 5 rounds
3 Position Squat Clean @ 50%-60% 1RM
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Nothing to write home about
But I was here!
Snatch work
3 + 5 PUs
95# regular pull ups
C2B= dramatic PUs to save time.
5 + 2 C2B
Plus clean EC w Cassie.
Butterfly c2b practice mostly pu's
Snatch: 95,115,135,155,175,185,195,200,205,210, failed 215#
DB snatch & High Ring Dips from yesterday complete in 6:55 / 2.) 8 minute AMRAP complete with 6 rounds + 9 DL / 3 position Clean + Jerk: 135,165,185# before my right kneecap started hurting so I stopped that complex / 10 alternating Kettlebell swings from Sunday complete with 26,35,50,53,70,96.5#, the 3x10 Russian KBS @ 96.5#.
5 rounds, jumping pull ups, #35 bar
Banded
3 pos cleans 115#. 4.5 mile run/34:47 🐢
5 rounds + 12 deadlifts
5 + 15 DL
Looked at some fashion photos of Karl during mobility
4 + 3 c2b
4 + 3DL, 65# DL, 35# S2OH, Toes 2 rig