Thu 04AUG16

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 2:30
x 6
– SAME pace, holding strong, feel good with breathing – INCREASING pace from previous week

1. 5:13
2. 4:58
3. 4:55
4. 4:51
5. 4:47
6. 4:47
– Not as consistent as I would have liked but felt good.

PM
A)Segmented clean + Clean: 1.1 x 8; rest as needed – PERFECT reps, pull in do not disconnect from the bar

220, 230, 240, 250, 260, 270, 280, 290
– video of the 260 lift. Any better? Does feel different.

B) Clean Pull: 1,1,1,1,1,1; rest as neede – 105% of RM

380

C)Front Squat
5-7 x 3,
3-5 x 2,
1-2 x 1;
rest as needed – incresing load from previous week

275 x7, 285 x7, 295 x7
310 x5, 320 x5
350 x2

D)Axel bar OH lunge: 12 steps/leg; rest 2 min x 3 sets – tough

115, 135, 135
– Easy on the shoulders. Tough on the quads.

E)FT:
12 DL – 355#
3 RC – 15′
12 DL – 355#
40 GH sit ups
12 DL – 255#
3 RC – 15′

8:06

DL: UB, 6/6, UB- second set lit me up for some reason. Last set as fine.

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