Car Bomb

Warm Up
Barbell Complex 6 reps 
75lbs, 85lbs, 95lbs and 105lbs


This is just such a great thing for me to work in every day. I hope it gets easier.  Not huge weights but just doing 4 rounds and not putting the bar down during a set is good practice
 

Strength

 Back Squat 5, 5, 5, 5, 5

185, 235, 245, 265. 265 that felt a lot harder than I thought it should have.  Went up to 275 but felt like it was better to play it safer. 



“Car Bomb”
21-15-9
Chest to Bar Pull Ups
Box Jumps (24, 20)

My box jumps were fantastic all good rebounds with resting on top.  That makes such a big difference.  Otherwise I'm using a big leg jump which is very taxing.   The chest to bars sucked.  I think it was partially the rack height  but more that they just didnt seem fluid.

4:24

I then rode over to Kevin's and used his Concept2 Erg
4 Rounds of 300m with a minute rest between intervals

Did it hard but not to the point of complete failure
Round 1 - 1:00
Round 2 - 0:59
Round 3 - 1:00
Round 4  - 1:01