Sat 27AUG16

AM

A) Row 30 sec @85-90%
rest walk 30 sec
x 24
+
Yoke walk OH x 300m – change load every 50m

Rows were under 1:45 pace
+
Actually did closer to 400m and switched weight every 100m due to space

Noon

A) Tall Jerk: 3,3,3,3,3; rest as needed – MODERATE, FAST

95, 105, 115, 125, 135

B) Split Jerk: 2 rep – every 90 sec x 8 sets – building small from 275#

Built by 5# every set to finish at 310. Felt good, fast, and snappy.

C) Dumbbell Strict Press: 6-8 x 4; rest 2 min

35, 40, 45, 50

D) FT:
25 GH sit ups
9 S2OH – 185#
15 BJO – 30″
25 GH sit ups
7 S2OH – 155#
12 BJO – 30″
25 GH sit ups
5 S2OH – 165#
9 BJO – 30″

7:15

– GHD’s were tough. Abs still sore from the comp…
– S2OH went easily UB. Second bar went 175- ignited it was a typo.

E) 3 sets @consistent high effort:
WB x 25 – 30#
15 ski cals
15 burpee to 12″
15 cal AB
rest walk 2:30
– reduce rest per set by 15 sec

1. 4:43
2. 4:45
3. 4:42

WB: unbroken
Rowed instead of ski. Kept above 1300 cal/h pace
Burpees were actually to 17″
AB at about 65 rpm

PM

A) “Josh”

4:40

Pull ups: 21/21, 8/8/8/6, 7/5/3/3- mostly biceps, some lats

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