Thu 22OCT15

9:15 AM
AD 30 min @Z1 – based on max HR test
+
RTW 20 min – skills and stability for shoulder
+
Mobility 10 min

* ~ 45 RPM
** AD, Jump rope, row, crawl, jog
*** Shoulder/hip mobility

3:00 PM
A. BS @22X1; 2.2.2.2 x 3; rest 15 sec, rest 3-5 min – building
B. Clean + HSC + PP – building to a tough set in 15 min
C. Amrap set @75% of A x 1 attempt – NO drops
+
4 sets @ consistent effort:
10 alt wt. vest pistols
5 wt. vest MU – 20#
10 wt. vest strict HSPU
45 DU
rest walk 3 min

Scores:
A. 285, 305, 325
B. 265
C. 20 reps with tempo at 245
+
1. 3:31 (MU: 3/1/1, HSPU: 3/2/3/2)
2. 3:08 (MU: 3/2, HSPU: 4/3/3)
3. 3:14 (MU: 3/2, HSPU: 5/3/2)
4. 3:23 (MU: UB, HSPU: 4/3/2/1)
– This was tough. Got the hang of the MU’s by resting more on top and being more explosive with the kip/pull. HSPU’s just started getting tough.

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