Wed 23MAR16

AM
A) 4 sets @85-90%
35 DU
15′ HS walk
AB 10 cals
rest walk 30 sec
+
RTW, open up Tspine, get blood flow to forearms, etc.

1. 1:43
2. 1:42
3. 1:42
4. 1:43
– Subbed dbl KB walks for 40′ instead of HSW. Got the neck dry needled right beforehand.
+
20 min RTW

PM
A) Barbell Thruster; building to a MODERATE single in 10 min

255

B) FT:
15-12-9-6-3
S2OH – 135#
bjo – 24″

2:44

– All unbroken.
– Quad burner.

C) FT:
AB 1 mile
15 PC – 135#
15 thrusters
AB 1 mil2

6:54

AB: btw 65-70 rpm. About 2:25 minutes
PC: 10/4/1 into…
Thrusters: unbroken
AB: started slower and then finished strong. About 2:30 minutes.

Tue 22MAR16

AM
A) AB 10 min @45 RPM rest walk 400m
x 3
+
Move into some EASY bending, knee flexion, etc. MOVE blood in the those areas

Complete
+
Empty bar work: RDL, Good mornings, back squats, kang squats. Light and easy KB work. 5 min hanging inverted.

PM
A) Recovery work 45-60 min
+
Swim or wlak 20 min
+
Mobility 15 min

45 min easy Assault bike
+
20 min walk