Wed 28SEP16

AM
A) Row 500m @85-90% Aer
– choose high power aerobic pace
rest walk 2 min
x 12
– SUSTAIN breathing

1. 1:52.0
2. 1:51.8
3. 1:51.8
4. 1:51.9
5. 1:51.7
6. 1:51.8
7. 1:51.7
8. 1:51.9
9. 1:51.7
10. 1:51.9
11. 1:51.8
12. 1:51.8

PM
A) Back Squat @20X1; 2-3 x 5; rest 3-5 min

345, 360, 370, 380, 390- all x3

B)Hang Clean: every 75 sec – 1 rep @225-265# x 8 sets

225, 230, 235, 240, 250, 255, 260, 265

C)Emom 18 min –
10 wall ball – 30# + 8 CTB pull ups

rest 10 min and move to D

All unbroken. Tough.

D) FT:
30 bj – 24″
50m HS walk
20 GH sit ups
30 bj – 30″
50m HS walk
20 GH sit ups
30 bj – 36″
50m HS walk
20 GH sit ups

24:24
– midline shot before this.
– HSW got better each round.
– step down on all box jumps

E)Easy aeorbic 15-20 min

15 min easy AB

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