Sat 23APR16

AM
A) AB 60 min EASY – building every 10 min – SLIGHTLY higher RPM

45 min worth

40, 42, 45, 47, 50 RPM

PM
A) Push Press; 3,2,1; rest 3-5 min

235, 265, 295 PR (easy)

B) Split Jerk; 1.1.1 – every 2 min x 5 sets – 75-80%, PERFECT reps

All at 260.

C) 5 sets @increasing effort per set:
20 wall ball – 30#
50 DU
15 GH sit ups
row 20 cals
rest walk 3:00

1. 3:31
2. 3:11
3. 2:59
4. 2:46
5. 2:29

D) Capacity work:
In 8 min complete:
Run 1 mile
in remaining time max effort burpee bjo – 24″

20 bbjo

Around 6:40 mile

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