TTT W15.S5

5' bike + CARs + general mobility
+
A. Squat clean and jerk; build to a moderate single 
20kgx2; 40kg; 50kg; 60kg; 70kg; 80kg; 90kg fail; 90kg valid but technique not so sharp
+
B. Front squat to 3 depths (1/4, parallel, full depth); 3 reps x 5; rest 3:00 - 1 rep consists of 1 squat to 1/4 depth, 1 squat to parallel, 1 squat to full depth 
warmup: 20kg; 50kgx3; 60kgx3
work: 70kg x 3 x 5set
The squat at parallel was really difficult :P
+
C. Single arm banded rotational row w/ weight shit; 8/arm x 4; rest :30 b/w arms 
Done!
+
D. Powell raise @3011; 8-10/arm x 3; rest :30 b/w arms 
Done! with 7.5kg and 10rep/arm
+
:20 row @350-400 watts 
rest 1:00 
x 20 sets or failure 
359.3watt avg; 375; 382.7; 372.7; 383.9; 398.1; 390.3; 378.9; 396.6; 364.4
393.4; 384.4; 374.4; 380.6; 388.8; 401.0; 386.3; 398.5; 387.2; 382.8
+
10' bike cooldown

Slept well (8h)
Mood is +/- ok... Today i'm with some bowel discomfort. :P