11/23

Part 1:
10 Minute Airdyne:
30 Seconds 90%
30 Seconds easy
Rest 3 Minutes x 3 sets
210, 206, 204 calories

Part 2:
A. 3x10 front squats Light-Moderate, rest 1:00. 205lbs
     3x10 strict supinated ring rows, rest 1:30. Unbroken
B. INTERVAL work
       5 rounds, rest 3:00 between rounds.
       5 deadlifts 345#
       15 pull ups
       3 deadlifts 345#
       9 pull ups
       1 deadlift 345#
       3 pull ups
1:32, 1:33, 1:42, 1:42, 1:49

Part 3:
A. Press Cluster @ 12X2 2.2.2 rest 15 seconds x 3 sets rest 3 minutes 175, 185, 195 (2.2.1)
B. 10 Minute EMOTM 2 TNG Power Clean 2 Push Jerk 60-75% Started at 205, finished at 250
C. 50 Toes to bar for time, every time you break 30 double unders 2:07

Haven't used a belt still in a while, back is tight basically everyday but midline is definitely improving.