4/21/15 Tuesday

Hang power snatch -tng power snatch 

100,110,121

132 hang squat

Back squat 4rm

110(240) for day. Max Iv ever done is 115 so happy with that. Hip hurt a bit, left leg falls in. 

Warm up to 70% then in 7 min climb to heavy single 

Climbed to 85. Missed a few and hit them along they way. Cleans felt heavy on legs and back and jerk was just lazy and dumb 

Rest 3

Amrap 10 

4 mu

7 thrusters (93)

9 box jump over (24)

5 rounds 

Mu unbroken

Thrusters hurt a little 

Rest 5

10 min :30:30

4/19/15 Sunday

Team wod am 

100du each

100hspu

50 fr axel lunge (100)

50 STO 

50 lunge 

100 du

15:04 partners with Stephen. Was in lead until the STO. Still did pretty well. Felt ok on everything. STO prob hardest 

Pm

Back squat to heavy single

Only got to 115(253) failed 120, hip was ok could tolerate it but feet super narrow so hard to keep upright when weight heavy

Bottoms up front squat

First time doing these. Doubles 

Climbed to 95 (209)

45 min row. 

Hated every second of it. 

Hip,back, and biceps hurt 

97something meters 

5/17/15 Friday

Snatch complex 

Hang snatch.2ohs.tng squat snatch 

Climbed to 115, first time squat snatching in months. Felt awaked and painful on the hip. 

Went to singles to see -got to 121 

Hurt hip 

Clean speed ladder 

1st: 185/123-205/133-215/138-225/143-235/148

*20 double unders before each clean

rest 5 min

2nd: 225/143-235/148-245/153-255/158-265/163

*5 bar lateral burpees before each lift

rest 5 min

3rd: 255/158-265/163-275/168-285/173-295/178

*20 double unders before each clean

rest 5

4th: 275/173-285/183-295/193-305/203-315/213

*5 bar lateral burpees before each clean

Made is through the ladder all the way. No trips on du and burpees fine. Failed twice. 193 just out front did again and got and 213 failed first then got 2nd time. Happy with that since I haven't been cleaning in months. Bar felt heavy off ground and standing. Hesitant to drive up fast Bc of hip. Ok during hurts now. 

5 rounds

7hang cleans 123

5 STO

30ft handstand walk 

100ft sled push 

17:20. All of is sucked. STO couldn't go unbroken every round. Handstand walks kept getting stuck in place. Sleds sucked 

4/15/15 Wednesday

KA. Power Clean + Push Jerk + Split Jerk: 7 x 1 @ 70%

Used 138

B. Front SqT – build to tough single 

Did these today just to see if I could get weight on hip. Didn't use band and kept feet fairly close which is more on the back. Heavier it got moved feet out a little to mimic clean. Hurt. But 1 rep can push through. Feel that leg lacks power 

Climbed to 242 for single 

:30:30 for 20 min on rower 

PM

clean jerk heavy single 

Did the squat cleans just to see if I could. Hurt but could push through. Cleans were so hard to catch and stand from not doing in so long.

Climbed to 185 tried 200x2 missed the jerk still.. 

Amrap 10 

7c2b 

9ohs

11 cal bike

Rest 4

Amrap 10

4 mu

8kb swings

16 pistols 

Did pistols. REALLY slow on left leg. Legs burning 

4/12/15 Sunday

AM

3rm OHS from floor 

165. Hurt hip little to stand up 

Amrap 7 with Shannon- burpee mu

14 rounds plus 1

5 min AB-51 cal. Half of my 10 min so happy with that..

PM

3 rounds with Shannon

5 legless rope climbs 

100m run

5 legless 

100m

15 hang squat clean (133)

100du

Time cap 25min. 

Made it to last round all way through to DU, got 7.

Banded hip for these, was ok Bc still fairly light but could feel it on way up. Legless climbs were hard but happy could get above 15 each time, only using big kip at very end 

Handstand walk practice 

4x30ft unbroken and first attempt 

3- half way. 

4/11/15 Saturday

Clean complex 

3 tng power cleans 

2 STO 

Worked up to 80k 

Split jerk climbing to 1rm from rack 

Worked up to 91k. PR finally hitting 200 after 2 years. 

Pull up complex 

Pull ups -chest 2bar -bar muscle up

Got to 7.6.5

Bike sprints 1 min then recovery 5 min with mask.

Awful. Want to throw up when putting make on. Always struggle with it and panic 

Team wod with JP 

50 cal row -each 

50 boxJump overs 

50 synchronized deadlifts (123)

100 wall balls 

400m sandbag/kb carry 

100 wall balls

50 deadlifts 

50 box jump over 

50 cal

31:26. Back tightened up on first set of deadlifts and ALOT on run. Did the sandbag and tried the KB. Low back hurt a lot. Dropped bag about 4 times around.

Last row was really tough. 

L sit hold and plank holds 

Still weakness. Held l sit for :30

4/10/15 Friday

AM

500m rowx5

1:51,1:53,1:54,1:54,1:54

Hang power snatch up to 70%

100,110x5

3 rounds 

5 strict hspu 

5 mu

7 front squats 93

10 bar over burpee

8:02

Mess up in the beginning with the hspu , my were very hard.

Pretty winded over all

PM

Hand power snatch singles 

100,110,115,121,130

20 min cap 

21.15.9.6.3

Strict hspu

Front squats (123)

Bar over burpee 

19:32

4/8/15 Wednesday

Am

5k row-23min

10 legless rope climbs AFAP 

7:49. Did good everytime till last 2 feet then had to do big kip. 

4x1 min bodyweight plank 

PM

High block power clean cluster 1.1.1 

Had hard time with blocks. Awkward position being so high. Thinking so much. Trying not to squat. Went off ground after and was much easier 

121,132,143,154,164

AMRAP 14 

7 c2b

9hspu

100m sled push/drag

200m run 

4 rounds 

DYING on sled. Legs just gone.

Amrap 10 

250 row 

10 burpees over rower

15 no leg wall balls

Not sure on rounds. 

DB rows 3.1.1 at 30#

4/7/15 Tuesday

Split jerks off blocks 4x3 at 154

Went ok... Back knee not really bending. Tried to use legs as much as possible and punch out fast.

Bike sprint 

10 on

50 off

20 on 

40 off

30

30

Rest 5

50

10

40

20

30

30

20

10

50

Not fun total of 85 cal I think 

Back sqt 5rm

Box squat type. Mostly sitting on plates and standing 

Climed to 185. Just trying to keep legs going 

4 rounds

10 hpc 133

20 oh lunges 25

40 du 

7:22

Rest 5 min

3 Burpee MU 

5 bouding 

5 rounds plus 1 burpee 

Rest 5 

3rep snatch grip strict press 

75 : ( 

20 TGU 18

3 rounds 

20 weighted sit ups 30

20 scap squeeze 

4/5/15 Sunday

AM 

max effort 70 seconds on bike 

23

250m row 

15 kb swings

25 burpees 

15 KB swings 

250m row 

4:32

3 rounds

2 Cj 163

30 pistols 

4 rope climbs 

50du

60ft handstand walk 

7 bar mu 

23:31

Ate shit on handstands

Just over all fatigue  

4/4/15 Friday

Pretty shitty birthday. 

Complex: 12 deadlifts-9hp cleans-6 STO

60, missed last jerk on 65

Wod-

200 du

75 kb swings 

40 cal

50 hspu

75 goblet squats

25 call bike

22:06

Did 130 du in a row with random rope. Most ever done before was 100-1 time 

Kbs very hard

Did set of 20 first hspu 

Did "box" goblet squat for hip. Still kinda feel but better 

Wod - 45 pull ups 45 STO (65)

3: something

38-7 pull ups- didn't feel good from start. Annoyed about this 

3 sets for sti 

Box squats x3 climes to 100k. Pretty jea he thinking about hip 

4/3/15 Friday

Every :90 5 bar over burpee, power clean push jerk 

121,132,143,153,165,178

3 rounds resting 12 min btw 

3 min max cal AB

2 min max clean push jerk (118)

1 min max ghd 

66,64,63

10 min row :30:30 

4/1/15 Tuesday

Strict press 5rm-88

93x3

Amrap 10- 4 burpees 5 c2b 

15+4 burpees 

Hand bleeding. Pull ups hard. Breathing was ok but mostly body fatigue 

Snatch technique work- power snatch 

Clean from blocks 3 rep power

123,143,153 

7 rounds 

50ft sled push 

50ft yoke carry 

Tabata plank holds 

3/4/15 Wednesday

Am

Power snatch X2 Emom at 65% 85

Behind neck push jerk 

100.115.121X3

132,143,153x1

2k row at 2:15 pace 

PM

 Power clean push press hang power clean push jerk tng power clean split jerk 

132,143,154,160,165fx2

3 rounds resting 1 min btw 

20 wall balls 

15 burpees 

10 KB single arm power clean 

5 strict pull ups 

Did wallballs with band wrapped around hip. Was ok, felt a little on last round 

2:28

6:10

10:01

2/28/15 Saturday

Tried to back squat light. Even at 100lbs could feel it pull on way up 

Strict hspu/ suitcase lunges 

10/20

8/18

6/16

4/14

2/12

1/10

6:37

10.8.6.4.2 cal bike

30ft handstand walk 

6:19

2/27/15 Friday

Opens 15.1 

Amrap 9 

15 t2b

10 DL 

5 snatchs (75)

Amrap 6

Max Cj 

6+9 187

2/26/15 Wednesday

AM

Emom 5 muscle ups. Low

Volume 

5.4.3.3.3

Ski erg 200mX5

PM

3 rounds 70%

300m row 

30 ub du 

10 KB cleans 

30ft kb lunge

15 t2b

30 du 

10 snatches (65)

300m row 

6:17- messed up 3x on du

6:08

6:12

A lot of breathing and shoulders 

Adjusted back today. Better hip movement overall, air squats ok. Didn't do any front squats today. Hoping to be ok for Friday 

2/24/15 Tuesday

Power clean, push press, hang power clean, push jerk 

Superset Suitcase lunges 35#

73. PR push press 

4 rounds resting 4:30

:20 thrusters (63,73,83,93)

:25 box jumps 

:30 bike

33,31,30,29

Did thrusters today. Was OK when I went down and kept hips loose. Drive up wasn't bad at light weights. As it got heavier was a little irritated 

Emom 7 

Max hspu 

6.5.6.5.5.3.5

 

2/23/15 Monday

Week 3 of no squatting 

AM

 Emom 12 

2x power cleans 2x push jerk 

70% did 133. Felt good 

12 min on rower :30:30

PM

Amrap 10 

3 power snatchs (103)

6 bar over burpees 

9 c2b 

12 cal row 

3+26. Didn't do oh squats. Tried warming up but hip still killed on way out of squat. : (

Still very hard breathing wise.not sure if it's Bc I have a cold or was just wod 

Accessory work and mobility. 

2/18/15 Wednesday

AM

10x500m row 

Slowest was 1:59, fastest 1:54 all the rest maintained 1:57. Something for each 

Happy with this for today 

PM

90% bench press-max repsx4 

8,7,7,7 90#

Rest :30

Max mu 

4,5,5,5,

Bench is not a strong suite for me. And had hard time with mu today. Felt a bit heah and awkward pulling through 

Amrap 10 map training 

5 strict hspu 

10 KB power cleans (35)

15 cal row 

4 rounds plus 2

Rest 4

Amrap 10 

10 KB lunges (53)

10 t2b

20 du 

7 rounds plus 2

Mobility and dead bugs 

2/17/15 Tuesday

A. Snatch grip deficit deadlift X2

Climbed to 100k 

B. 10 min stupid AB test. 

101 cal. Finally. Asshole bike. 

C. 10x3 weighted strict pull ups 

Last set ending at 27.5#

D. DB rows 4x6 with twist 

E. Heavy yoke 30ftx5 

Worked up to 80k+yoke 

F. Reverse hyper 3x15 

2/16/15 Monday

Still can't squat. 

2k row- easy pace 

Mobility 

Wod- 

30 bar over burpee 

30 snatches (93)

30 bar over burpees 

30 clean jerk (93)

30 bar over burpee 

-15:51

Ok time. Would change snatches if I could. Could not do them smoothly

Or effiecntly. Wanted sets of 5 had to do singles. Burpees are slow for me. Cj easier but back started to spasm. 

Recovery work 4 rounds 

15 banded scap squeeze 

8 DB rows 

Weighted sit ups

Tried some split squats to get legs in rnds. Was OK on hip not great. 

Want my hip to be better 

2/14/15 Saturday

Power clean power jerk 

Climbed to 178. Tired from this week. 

Cleaned 185 missed the jerk 

Teams of 2 

5 min AB max cal

92 with Shannon 

Teams of 2 

2500 row switch 250

250 du 

2500 row switch 250

With Maddie 22:02

Rows first set avg 1:45:1:49

Second 1:49-1:50

Very last one 1:30 to finish 

Handstand walks. 30" multiple

Times 

2/13/15 Friday

Still. SO. sore. Think I'm dying. 

Fuck. 

AM

500m row x4 80%

Maintained 2-2:03 pace. 

 

Snatch pulls off stairs 

Worked tech. Climbed to 165... Got ugly dropped back down. 

10 rounds 

7 cal AB 

1 legless rope climb 

14:25. Well. Legless didn't go as planned or as well as in the past. Could only to the fast grab half way, then had to kip then use

My legs.... Blaming it on Wednesday wod still. 

PM

AMRAP 10

60 bar over burpee 

20 power jerk (108)

10 mu 

84 reps. (4 mu) 

Legs and shoulders on burpees. Didn't go AFAP on the power jerk Bc i wanted to get the right positions, guess that killed the point of wod. Mu SO hard after. 

Emom 10- mu 

Maintained 3-4 each time 

Push pressx2 push jerk split jerk 

Climbed to 65k, which is probably a PR double in itself. 

Feel like death from this week. Still resting hip impingement. 

2/11/15 Wednesday

AM

Deadlift 3rm tng 

125k 

3x7 at 65%- 80 

PM

100 c2b sets of 10-9:25

80 push ups 

60 t2b 

40 lunges (93)

22:36

DB rows + scap work 

2/10/15 Tuesday

Dealing with hip issue 

A. Snatch 7Rm

50k last one pretty low 

B) from blocks at knee power cleanx3 split jerk X1

80k 

C. Snatch pulls from knee 

75k 

D. 4 rounds resting 4min btw 

10 cal bike 

15 Russian swings (53)

30 du 

1:23,1:20,1:21,1:19

Legs 

14 min on bike no arms 

20 hard 40 easy 

Was pretty heavy on scale today... 

2/9/15 Sunday

Clean squat jerk 

Climbed to 185 missed 190x3

5 rounds 

5 power cleans (123)

10 bar over burpees 

5:32

Emom

:35 bike no hands 

Max strict hspu 

8/7/6/5/4/4/6/5

Handstand walks 

2/7/15 Saturday's

A. 5 bar lateral burpees 20 double unders 1 hang snatch 1 tng snatch 

100,110,121,132,138

143 for the hang missed the tng 

Tried another round fail again 

B) AFAP 

20 hspu 

30 bar lat burpee

49 front squats (93)

4:35

Hspu were tough today. Unbroken but had to use mat and always do worse on that. Lost balance, had to slow down. 

20.10.10 on squats 

C. AFAP 

50 Russian swings (53)

500m row 

40 KB lunges 

40 box jump 

300m row 

30 KB STO switch every 5

20 cal bike 

20 KB power cleans 

100 du

10 burpee mu 

23:15

STO very hard. Couldn't hold weight privately and had to rest on shoulders as well as use other hand to support. 53 just to heavy. 

Knees, hips and back hurt today.

2/6/15 Friday

Up at 4am today to cover classes, then back at night for normal classes. 

Feel like death. 

A) Amrap 7 

13.4

3 Cj 

3 t2b

6

6

9

9....etc

94 reps. Finished 15round plus 4 into 18.

Did better then opens that year and better then j thought I would today. Can speed up on barbell felt heavy and slow today 

Back squat 3x3 at 90%

108k. Done. REALLY heavy today. Hip and back hurt. 

3 rounds 

15 barbell good morning

15 banded scap squeeze 

30" waiters carry 

20 weighted sit ups 

2/4/15 Wednesday

AM

A) high hang squat clean-push jerk-split Jerk 

worked up to 187. Pretty sure that's a push jerk PR. 

B) Front squat 3rm with 3sec pause

At bottom 

220

C. 7x30 sec bike sprints 

PM

A) 10 hang squat cleans (93)

30 c2b

10 hang squat (108)

30 c2b

10 hang squat (123)

30 c2b

10:23, not to happy with this. Couldn't get a good rhythm on the butterfly today. Bounced unbroken on squat cleans 

B) DB rows 40# 4x6

C) 40# sit ups 4x15

2/3/15 Tuesday

Clean pull, below knee clean pull, high clean pullx3 at 220

3 rounds 

15 kb swings 

Max mu

4,6,4

Have a hard time being rushed with mu. Shows in workouts like this 

Amrap 10 

10 cal

12 hpc 

30 du 

4+38

Amrap 5

5 DL 

5 ring dip 

30ft oh lunge 44#kb 

3+5

Not great wods for me

Over all. 

2/2/15 Monday

Emom 10 

Snatch tng triple 

Focused more technique 

100x3 rounds, 110x3rounds,118x3 rounds 121x1 round. All tng 3, last were squat 

Back squat 3rm for day 

240,253,264

Believe 264 is a PR triple 

4 sets max HSPU rest 1:30 btw 

31PR, 15,12,14

Amrap 3 burpees 

50

Amrap 6 clean jerk 

143,163,178 power clean push/squat  jerk

Amrap 9

10 thrusters 

10 t2b

10 box 

5+20

1/30/15 Friday

Snatch wave 3.2.1 starting around 65%and no higher then 90%

78,85,100

85,100,110

100,110,118

110,118,121

AFAP 

15-10-5

Mu

Squat cleans 108

11:13 mu pretty bad today. 

80%

800m row 

40 ghd

800m

Did bike instead Bc biceps hurt still from Wednesday. 3:30 on the bike

9:30 total 

1/28/15 Wednesday

Snatch work 

Climbed to 143 missed 150x4

Moved hands in. Off ground feels lighter, strange pull 

Clean squat jerk 

Climbed to 165 missed 178x4

Did squat jerks from rack

Climbed to 201. Missed 3x

Went up easy felt good just a little out front or couldn't hold on way up. 

Frustrating. Been working for that for over year 

Push press 3x5 90% 121. Had no arms after lifting 

Back squat heavy single 

Climbed to 275 pretty easy. Took big jump to 286 couldn't get. 

8x10 c2b 7:07 all butterfly 

Wod- 3x Amrap 3

15 burpees 

15 cal bike 

Max heavy wall ball

7,10,10

Back ext 3x15 15#

1/26/15 Monday

Snatch- singles 

Climbed to 133 felt ok, not great 

Missed 143x3

Power clean squat jerk- Climed

To 153, easy was more of push jerk when got heavier. 

Let bad lifting get in my head for rest of day. 

Front squat 5x3@75%

Done. Went good but felt heavy for 75%

Wod:

25 thrusters -63

25 bar over burpee 

Rest 1

25 thrusters 73

25 burpees 

Rest 1

25 thrusters 83

25 burpees 

2:24

3:25

4:14

Could push through thrusters but burpees killed legs. 

DB row 4x8 used 30#

3 rounds 

20 hollow rocks 

20 back ext 

Rest 2min btw 

Lots of Mobility for hip knee 

1/23/14 Friday

Strict press 5x3 starting at 70%

78

84

88

92x2

88

Push press 5x5 starting at 75%

109

121

128

132

136x4

Push jerk 5x7 starting at 75%

121

128

132

136

138x6

10min on bike :30:30

Wod- Amrap 20 

20 squat cleans (93)

20 c2b 

15 cal bike 

3+19

1/21/15 Wednesday

AM

hip squat cleanX3 

178 very easy 

187x2

191x2

Think doing triples all way up was mistake by time got heavy hard time pulling. 

10 min assault bike 

95 cal 

PM

A) 7 rounds 

10 deadlifts 123

15 wall balls

Unbroken 8:43

Back spasm 

B) strict HSPU eomom

11,8,9,7,8,7,8,7,6,5

11 was pr 

1/20/15 Tuesday

Snatch work 

Climbed doubles to singles 

100,115,121,132.143,150 no misses 

155 failx4

Working up non felt really light but made them. 

Squat jerk work 

100,115,121,132,143,150fx3

Just tired. Clean was heavy, lazy arms. 

Back squat heavy single

Climed to 240, wasn't heavy but knee and hip hurt pretty bad So stopped

Wod 

10 rounds 

3 clean jerks 133

1 legless rope climb

10:57

Made it all way to top for rope climbs. Pretty easy today, think I figured out how to do them. Cj fast 

Afap 

750row

30 snatchs 63

750 row 

9:10

Reverse hyper 4x10

1/19/15 Monday

Day after weightlifting meet 

Did 1 PM session today 

A) 10.8.6.4.2 

Front squats 153

Mu 

10:23

Unbroken front squats 

6.4,4.2.2,3.1.1.1,2.2,2

Mu slowed me down. 

b) Emom 24 burpee row 

Can't make 24 min. Improved this week. Made it 12 FULL rounds. Legs and breathing. Feel like i can make 10 constantly but last 5 kill me. 

C) seated DB flys 

Did some barbell good mornings 

Lots of mobility in quads to ease up on knee. All burpees irritate it. 

1/18/15 Sunday

Weight lifting meet 

Snatch-55,60,64

Clean squat jerk- 80,82,85

1/17/15 Saturday

Judged the frosty flourisher all day

Lifted light after to prep for tomorrow's meet. 

Didn't feel that great lifting. 

1/16/15 Friday

Slept in today. 

PM session 1pm 

Snatch preparation for Sunday's meet 

Climbed to 143. Felt ok. Not fantastic but only one miss at 132 behind me. Hit it and went up.

Clean and squat jerk climbed to 143 just for movement 

Back still pretty tight from deadlift wod Wednesday 

Wod

Chipper AFAP 

10 ohs (103)

10 box jump overs

10 thrusters (93)

10 power cleans (133)

10 t2b

10 burpee mu

10 t2b

10 power clean 

10 thruster 

10 box jump over 

10 ohs 

9:34

Felt good. Back tight,little winded but best feeling wod in a few weeks for me. 

1/14/15 Wednesday

AM

10:00am 

:35 sec AB sprints X6 rest 1:30

800m row 90%

Rest 2 min 

2 min AB

Rest 2 min 

800m row 

Maintained 2/2:05 pace 

PM

1:00

12 min clock 

5.4.3.2.1

Deadlifts 253

Mu 

Right into Amrap remaining time 

5 wall ball (20,10ft)

5 c2b

7:51- 92% of 1rm. Did 5 unbroken. 3.1, then singles through. Very hard to stand up

4+9

20 min on AB just legs 

:30:30 hard easy 

122

Scap work and mobilize 

1/13/15 Tuesday

AM

snatch singles 

100,115,121,132,

138 failed X5 

1 make. 

Snatch sucked. 

Clean squat jerk singles 

100,115,221,132,143,153

Stopped there 

Felt like shit lifting today. 

PM

HIGH BLOCKS 

Power snatch above knee 77%X2

103

3x1 climbing singles 

103,115,121,130squat

Above the knee 

Cleanx2 push press split jerkx2

121,132,143,153Fx3 on push press 

5 rounds resting 5 min in btw 

500m row 

15 t2b

8 cal AB

15 snatch 

18 ohs 

Unbroken t2b

14 snatch

1 then ub OHS 

5:20

5:45

5:29

5:42

5:42

Reverse hyper 

3x20@70lbs 

1/7/15 Wednesday

Clean high blocks above knee 3rm 

80,85,90

95x1 

Workout 

A) 15 mu 

31 squat cleans (63)

410 row 

7:32

5 mu then doubles 

B) AFAP

15-12-9

Power cleans 

Ring dips 

9:25

Unbroken power cleans 

Dips... Set of 5 to start then pretty much singles 

C) 36 bar over burpees 

2:36

1/5/15 Monday

Still sick. About 5 hours sleep 

Am

Emom 16

12 cal row 

15 burpees over tower

9 rounds complete.

Finished 16 min with some off. Couldn't get all done working min. 

Pm 

Snatch balance

Stayed at 115 for triples. Knees hurt doing this but 115 wasn't feeling very light so worked sets here 

Snatch pull triples 

Climbed to 100% for triple. 

Could feel in back, still bumping out front to much. 

Back squat 4x3 at 80%

Felt really really heavy. 

Wod

10 pbar hspu 

30 cal on bike

20 deficit hspu -2 45"s

30 cal 

30 deficit hspu - 1 45

15:15

Did 30 cal Bc bike here is not equivalent to assault bike. Hspu.... Shoulders are hurt not the regular dull dead feel. Hurt. Pbar had to stack plates and Abmat in order to do them. Sure hight is major factor but also think I'm scared to be upside and high like that. Deficit plates hard to. 

Pbar- 8-2

Deficit - sets of 5 then 2

Deficit 1- 3-5 then 2

A lot harder then I expected