Thu 14JUL16

AM
A) Todd drill 10-15 min

Completed

B)Run 1k @aerobic effort
rest walk 3 min
x 6

1. 5:40
2. 5:32
3. 5:35
4. 5:25
5. 5:18
6. 5:17

C)Ankle PAILS/RAILS: 10 min

Completed

D)Hip Flow: 10 min

Completed. Love this stuff. Been doing it before every session.

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

Pause above the knee for a cons then 3 sec hold at bottom of squat.

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

All at 340

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

225 x8, 245 x8, 255 x8
265 x6, 275 x6
295 x4

D)DB Russian Step Up: 10-12/leg x 2; rest 2 min

45/h x12 x2

E)FT:
10 DL – 325#
35 ring dips
10 DL – 345#
25 ring dips
10 DL – 365#
15 ring dips

7:42

– All DL unbroken and back felt fine.
– Dips were all sets of 5. Last 15 were 8/7. I thought they would burn out but didn’t to the extent I thought they would.

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