10-25-16

3 cross fields x 3 sets.  rested 4 mins.  completed 4 sets of 1 min of downward dog during the rest.

A1. power clean TnG x 5.    185,205,205.  rest 30s
A2. l-sit x 12s                                              rest 1:30

B1. braced DB row x 10.   50,60x 5 sets.
B2. incline DB press x 10   60x 5 sets.

C. Cossack squats x10    10# for 3 sets.

D. 1 arm DB clean and press x 10    40# for 3 sets per arm.  5s btw arms, 30s btw sets.

E. Russian Twists x20   5 sets x 25#.

F. db shrugs  12-15 reps x 3 sets at 70#/h.

G. 2 min abs.

will try and get mobility in PM.      Right achilles tendon is a tiny bit sore.  Doesn't feel too bad, just aware of it.