Sun 28AUG16

AM

A) RTW 90 min – implement Upper tspine mobility, advanced gymanstics and play with skills

6 sets ~ 50 min
1 min AB
1 bar MU
1 min jog
1 min shoulder stretches
1 min row
1 strict MU
1 min single unders
1 min FS HSPU
+
Some Todd drills and LAX ball work

Noon

A) Hang Power Clean: Tng x 3 – every 75 sec x 6 sets – speed focus, work on mechanics

135, 155, 170, 185, 200, 215

– focused on pushing my hips back on the catch

B) Back Squat @20X1; 4,3,2,1; rest 3-5 min

335, 355, 375, 400

C) Emom 8 min – Tng HS x 3 – LOW load, barrow grip and perfect mechanics

Started at 75# and added 10# each set to finish at 145. Hang squat snatched them.

D) FT:
21-15-9
DL – 315#
30-20-10
Ring dips

4:29

DL: unbroken and tough. Wobbly legs to the rings. Hamstrings.
Dips: 15/15, 10/10, 8/2- had to fight for the last couple reps of each set.

PM

A) FT:
Row 35 cals
Run 400m
7 pHSPU
100 DU
35 AB cals
7 pHSPU
35 AB cals
100 DU
7 pHSPU
Run 400m
Row 35 cals

15:53

Rows: around 1400cal/h pace. Second set finished strong over 1600
pHSPU: all unbroken and felt really good.
AB: both sets were kept at 67 rpm. Took a little over 2 min apiece.
DU: both unbroken. Second set burned up the shoulders.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s