Mon 25JUL16

AM – Week 3 of 4
A) AB 3 min @85% AEr
rest walk 400m
x 5 – cosistency!

40, 40, 39, 40, 40 cals

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, 50, 55, 60, 65, 70

PM
A)Segment Snatch: building to a single in 15 min

235. Pause above the knee

B)Snatch Pull: 1,1,1,1,1,1,1; rest as needed – 105% of RM

300

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

255 x8, 275 x8, 295 x8
325 x6, 350 x6
405 x4- tough

D) Front Foot Elevated Split Squat: 10-12/leg x 2; rest as needed

50#/h x12, 60#/h x12

E)FT:
15-12-9-6-3
SC – 185#
5 ring HSPU b/t each set

22:02

Over paced this and just tried to have fun with the ring HSPU. Those got better deeper into the workout with more experience. Definitely need to wear long pants and arm sleeves next time to reduce the friction. Also did the MU into them. Probably all no reps too based on which judge I got…

rHSPU: 2/2/1, 4/1, UB, UB, 3/2

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