Wed 05AUG15

image

8:45 AM

Row 500m @85% Aer
rest walk 2:30
x 15
– rest 5 min every 5 sets
– slight increase of pace from the previous week

– All btw 1:58.7 to 1:59.0. About 1 second faster than last week.

3:00 PM

A. Jerk – build to 90%
– then complete 4×2 at that weight; rest as needed
B. Seated DB press; 3-5 x 5; rest 2 min
+
FT:
200m prowler push – HEAVY
50m HS walk
50m OH lunge – 165#
50m HS walk
200m prowler push

Scores:
A. Built to 264.6. Not 90% but the shoulders couldn’t take anymore. Then only did 3×2 at that weight just because they were really starting to hurt. Did feel better than last week.
B. 60, 60, 70, 70
– 70# DB is the last we have until 100#.
+
22:50
– Prowler had 6-45’s on it. 1 to 2 breaks every 50m increment.
– HSW #1 had 2 breaks. HSW #2 had only 1 break. These were the best they have ever felt in a workout like this.
– OH Lunge had 2 breaks.

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