Mon 17OCT16

AM
A) AB 3 min @80-85%
rest walk 400m
x 6
+
Somners work 15 min

63-65 RPM
+
straddle planche lean 30 sec x4 sets (2 sets w/ feet @ 12″ and 2 sets w/ feet on ground)
prone straddle single leg ext. 5/leg x4 sets

PM
A)
Row 2k
Snatch – find a single
Row 2k
C&J – find a single
Row 2k
30 burpee bar MU
– SCORED as total time for 2k’s, total time and load

Row 1: 6:56.1 (1:44.0 avg pace)
Snatch: 265- barely got it (missed 270), 93% 1 RM
Row 2: 6:54.4 (1:43.6 avg pace)
C&J: 305 (missed 325), 86% 1 RM
Row 3: 6:51.4 (1:42.9 avg pace)

2k Row Total Time = 20:41.9
Total Load = 570
Total Time = 53:19

* Rows felt strong.
* Barbell work felt heavier than it should.
* Burpee MU’s under 5 min total time.

Let me know how I did on these.

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