Thu 28JUL16

AM
A) Ankle PAILS/RAILS: 10 min

Done.

B) Todd drill 10-15 min

Done. Added in the new stuff.

C)Hip Flow: 10 min

Done.

D)Run 1k @aerobic effort
rest walk 2:30 x 6
– SAME pace, holding strong, feel good with breathing

1. 5:10
2. 5:13
3. 5:08
4. 5:12
5. 5:11
6. 5:09

PM
A)Segmented Clean: building to a single in 15 min

300
– Videos of 290 and 300 lifts. Tried to focus on fully extending.

B)Clean Pull: 1,1,1,1,1,1; rest as neede – 100% of RM

365

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

255 x8, 265 x8, 280 x8
300 x6, 310 x6
335 x4- tough

D)DB OH lunge: 10 steps/leg; rest 2 min x 3 sets – tough

35#/h, 45#/h x2 sets

E) FT:
15-12-9 DL – 335#
5-3-1 LLRC – 15′

11:04

– LLRC were fucking tough today. Failed two of them- one on the set of five and another on the set of 3. Just had to sit there and recover… maybe too much peg board play yesterday haha/fuck.

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