Tue 27SEP16

AM
A)AD 90 sec @85-90%
Aer Slow spin 90 sec
x 8
rest 5 min
x 2 sets
+
Mobility OH, stability for midline, etc

above 65 rpm.
+
lax ball around scaps. banded lat/shoulder stretching.

PM
A)Snatch: every 90 sec – 1 rep @205# – FEEL this out x 8 sets

started at 205 and built by 5 each set to end at 240. Felt good. Still a little sore from all those bear complexes.

B)Snatch Grip Deadlift @2121; 3-5 x 5; rest 3 min

225, 235, 245, 255, 265

C) Snatch high pull: 5,3,1,5,3,1; rest 2-3 min

225, 240, 270
230, 245, 275
– rest set each time

D)Reverse hyper: 1212,12,12; rest 2-3 min

10, 20, 25, 35
– Nice, slow, controlled tempo.

E)
5 sets @consistent effort:
5 weighted MU
45 DU
12 weight strict HSPU
450m row
rest walk 2 min

*Every was done with 20# vest.

1. 3:38
2. 3:43
3. 3:41
4. 3:54
5. 4:13

wtd MU: all unbroken
sHSPU: unbroken, 6/6, 6/6, 6/6, 6/4/1/1
row: about 1:45 pace

– Went out a little two hard. sHSPU slowed big time.

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