Fri 29JUL16

AM
A)Todd drills 10-15 min

Done.

B) Row 25 min
AB 25 min – EASY pace

Row: 5380m with 5:19 avg pace
AB: 40-45 RPM

C)Thoracic flow: 10 min

Will do before PM session.

PM
A)Strict CTB hold: 30 sec; rest 60 sec x 4-5

Don’t have the mobility to even hold a strict C2B for over a second. Tried to keep my chin over the bar for 30 seconds with a pronated grip for 4 sets. Very tough. Wrecked my chest and biceps.

B)Power Jerk: 1 rep – every 90 sec x 8 sets – tough sets – GREAT mechanics, PERFECT technique OH

Started at 245 and added 10# each set to finish at 315.

C)Weighted Chinup: 1.1.1 x 3; rest as needed

70, 75, 80

D) 10 sets:
10 TTB
8 strict HSPU
18 cal AB
rest walk 90 sec

1. 1:44
2. 1:43
3. 1:49
4. 1:47
5. 1:48
6. 1:48
7. 1:45
8. 1:47
9. 1:49
10. 1:46

– All T2B and sHSPU done easily unbroken.
– AB kept btw 67-70 RPM and done within 1:10.

E) AB 15 min EASY

Completed.

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