Monday
Banded assisted Cossack squat, 6-8/side x 3, RAN
+
A. Front Squat @ 205# + Chains, 2 reps/min x 10 *yes lighter, faster
B. Power Clean, 5RM TnG
C. Wtd Hip Extensions on GHD, 12-15 reps x 4, rest 1-2 min
D. GH Raises @ 20X1, 6-8 reps x 4, rest 1-2 min
+
10 min easy bike

A. Done

http://youtu.be/mI-7FVIPMkM

B. Ugh... 135, 155, 175, 195xF. So disappointed here. I was doing this over 205 before the open. 175 felt kind if easy so I made the big jump. Still. I feel like I should have had this in the bag. 

Got a little irritated at my miss so I did 5 singles. 

C. 25# vest 12,15,15,15

D. 6,6,6,6 all with hands behind my head. Lower back was blown up from the hip extensions tho. 

AD done