Mon 11JUL16

AM – Week 1 of 4
A)AB 1 mile @70%
Aer EASY spin 1 min
x 5

1. 2:35
2. 2:36
3. 2:36
4. 2:26
5. 2:34

B) Duck walk: 50′ x 5 sets; rest as needed

Done

C) Overhead Squat: 3 sec puase at 90 degress down, 3 sec pause in bottom, 3 sec pause at 90 degress on way up; 5,5,5,5,5,5; rest as needed – LOW load, PERFECT stability and positions

45, 45, 55, 55, 60, 60

PM
A)Segment Snatch: 1 rep – 3 sec pause in bottom – every 75 sec x 15 sets

Paused for a second above the knee and then 3 sec pause in bottom of squat.

B)Snatch Pull: 3,3,3,3,3; rest as needed – 95% of RM

270
– felt good.

C) Back Squat
6-8 x 3,
4-6 x 2,
2-4 x 1;
rest as needed

225 x8, 245 x8, 265 x8
295 x6, 315 x6
365 x4

D)DB RFESS: 10-12/leg x 2; rest as needed

65/h x12 x2
– tough.

E) FT:
10 FS – 245#
5 strict MU
10 HSC – 245#
5 strict MU
10 SC – 245#
5 strict MU 10
FS – 245#

14:23

sMU: all singles but by far the best sMU I have ever done. Very very little wing out. Night and day difference. Could have probably gone quicker bc I had no fails and no real wing outs. Mobility is definitely helping!
FS: both sets unbroken.
HSC: 3/2/2/1/1/1- not hard. Just had a really hard time stringing these together. Timing for tng was off with my hand positioning.
SC: quick singles

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