day12 of 45

Training:
part 1:
Power Clean - 3,3,3,1,1,1; rest 180 sec b/t sets
+
Dead Lift - 50% 1RM; 10 sets of 2; 45 sec b/t sets
+
3 sets of 16 GHD Raises
rest 4+ hours

part 2:
for time;
30 burpees
Row 500m

post loads and notes for part 1 and time for part 2 to commentsinclude notes as you wish on the past 3 days; rest wellchest to deck and jump and clap overhead on burpees!

My Results

Part 1
PC = 165/175/185 X3
195/205/215 X1
+
DL = 215x10setsx2reps
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GHD-Raises: 3x16reps
Finally found a groove on the GHD-R with my backextention machine funky set up. Worked really well around 2ft back from pad and two 45# DB's under the pad bar to give proper GHD angle.