Fri 17OCT14

7:00 am:
walk or hike 45 min unplugged and fasted
– walked with the dogs for 50 min around Broad Ripple and the canal

3:30 pm:
A. strict press @ 20×2; 2.2.2 clusters; rest 10 sec bw clusters; rest 3 min x 4 sets
B. 2 power snatch + 2 drop snatch + 2 OHS; rest 2 min x 4 sets (video)
C1. 30m farmer walk HEAVY (feel the lats engage and the core tight); rest 30 sec... switched to 60m due to light weight
C2. prone row @ 20×3; 5 reps; rest 2 min x 4 sets
+
2 rd’s for time:
row 750m
20 S2O 165 (sets of 10’s both rounds)

scores:
A. 135, 145, 155, 160
– last 2 sets were very difficult. started to get really fatigued in the shoulders
B. 135, 145, 155, 165
– focused on new set-up
C1. 70#/h (heaviest the gym has) also switched distance to 60m to make it hard
C2. 45#/h
+
7:44
– rows were around 1:40/500m pace
– legs felt the burn

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s