Thu 21JUL16

AM
A)Ankle PAILS/RAILS: 10 min

done.

B)Todd drill 10-15 min

done.

C)Hip Flow: 10 min

done.

D)Run 1k @aerobic effort
rest walk 2:45
x 6
– SAME pace, holding strong, feel good with breathing

1. 5:30
2. 5:19
3. 5:18
4. 5:20
5. 5:18
6. 5:13

PM
A)Segmented Clean: 1 rep – every 75 sec x 12 sets – building load, mechanics focus – building load from previous week, no pauses

Started at 205, added 10’s each set, finished at an easy 315. Video below of the 315.

B)Clean Pull: 2,2,2,2,2; rest as neede – 100% of RM

All at 360.

C)Front Squat
6-8 x 3,
4-6 x 2,
2-4 x 1;
rest as needed – incresing load from previous week

245×8, 260 x8, 275 x8
295 x6, 305 x6
325 x4
– tough but got them.

D)BB OH lunge: 20 steps; rest 2 min x 2 sets – tough

Both sets at 185. Walked them. Fucking tough.

E) FT:
9-7-5 DL – 315#
21-15-9 Strict HSPU

Rest 5 min

FT:
7-5-3 DL – 345#
9-7-5 pHSPU

3:35
sHSPU: UB, 8/4/3, 5/4

4:43
pHSPU: UB, 4/2-failed 3rd/1, 3/2

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