Training Aug 16

function

A1. Paused Standing Press @ 12X2; 4-6 x 4; rest 90 sec
A2. Clean Grip Dead Lift @ 3211; 3-5 x 4; rest 90 sec
B. Depth Push Ups - elevate hands - 20/set x 3; rest 1 min only b/t sets
(fraction as needed)
C. GHD Sit Ups - 20 x 4; rest 90 sec

being

part 1:
Run 5-10 min easy @ Z1 warm up
then...
Run 3K time trial
then...
Walk 5-10 min easy cool down

rest 4+ hours

part 2:
A. back squat @ 30X1; 2-3 x 7; rest 3 min
B. Chin Ups Mixed Grip Shoulder Width @ 21X0; 1,1,1,1; rest 2 min
C. gh raises @ 2010; 10 x 5; rest 1 min

will

A. Back Squat - 6 sets of 2 @ 30X1; rest 2 min - 90-92% 1RM
B. Squat Clean - build to a tough single where you're fast out of bottom but challenging; speed is key here
C1. 30 chin ups COVP; rest 1 min
C2. 15 thrusters - 115#/80#; rest 3 min x 3