Fri 05FEB16

AM
A) General, dynamic and specific prep work
+
Row 400m @97%
rest walk 5-6 min
x 2
+
AB 15 min EASy

5 min AB
10 min dynamic warmup and hip mobility
+
1. 1:09.9 (1:27.5 pace)
2. 1:09.0 (1:26.3 pace)
+
10 min AB

PM
A) Push Press; 1.1 – every 2 min x 5 sets – HEAVY but feel strong

Started at 225 and built by 10 each set to finish at 265.

B) Weighted Chinup; 3,2,1; rest 3-5 min

85, 105, 123

C) 5 sets @97%:
20 wall ball – 20#
15 TTB
10 burpees
15 CTB
20 cal AB
rest walk 5 min

1. 3:13
– All unbroken.
2. 3:11
– All unbroken.
3. 3:17
– All unbroken.
4. 3:34
– C2B: 9/3/3
– Slower burpees and AB.
5. 3:55
– C2B: 6/5/4
– Even slower burpees and AB.

– This got reallytough out of no where in the 4th round. First two rounds were a breeze.

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