Sat 23JUL16

AM
A)Todd drills 10-15 min

Done.

B)Row 2k @75% Aer
rest walk 3:00
x 3 – increase pace from preivous week

1. 7:58.8
2. 7:58.4
3. 7:55.1- oops.

C)Duck walk: 50′ x 3 sets; rest as needed

Completed.

PM
A) Somners stuff: 10 min

Week 6 of sPL/sPL-iM

B) Snatch: 1 rep – every 75 sec x 12 – NO pause – incresing load from previous week

C) Clean: 1 rep – every 75 sec x 12 – NO pause – incresing load from previous week

D) Deadlift: 2 reps – every 2:30 x 5 sets – 77%

E) FT:
21,18,15,12,9,6,3 – unbroken WB – 30#

3:38

F)8 sets:
Run 200m
6 DB snatch – 100#
5 bar MU
rest walk 1 min

1. 3:15
2. 2:55
3. 3:20
4. 4:15
*Only did four sets. Felt like a shit show. Heat wave in Chicago with no AC in the gym. So wet and sweaty I couldn’t even hold on to the DB or pull up bar. Slight case of dehydration- was dead the rest of the day. I’ll be fine come Monday.

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