Wed 16MAR16

AM
A) 4 sets @80-85%: Row 250m 35 DU AB 10 cals rest walk 90 sec

1. 2:39
2. 2:38
3. 2:24
4. 2:27
B) Mobility 15 min

Got dry needled beforehand.

PM
A) Barbell Thruster; 2 reps – every 75 sec x 5 sets – building load

150, 160, 170, 180, 190

B) Emom 12 min –
min 1 – OHS x 5 – 115# + bj x 5 – 24″
min 2 – HSPU x 6-8 – open style
min 3 – Row 15 cals

Completed but subbed HSPU with push press. Got dry needled in my neck so just wanted to risk getting a headache again.

C) 3 sets @increasing effort per set:
10 DL – 225#
15 WB – 30#
10 DL – 275#
15 WB – 30#
10 DL – 315#
15 WB – 30#

15:52

Splits-
1. About 5:00
2. About 7:00
3. About 4:00

– Went out a little hot and then settled in and picked it up.

D) AB 2:30
rest 2:30
Row 2:30
-90% Aer

AB: 60-65 RPM
Row: 1:50- 1:55 pace

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