Wed 05OCT16

AM
A) Row 500m @1:50 Aer pace
rest walk 2 min
x 15
– rest 4 min every 5 sets

All 1.49.x

1. .9
2. .8
3. .9
4. .8
5. .9
6. .9
7. .8
8. .8
9. .8
10. .8
11. .7
12. .8
13. .8
14. .8
15. .9

PM
A)Back Squat: @20X1 – building to a double for the day, keep this feeling good and strong

385
– felt heavy

B) Hang Clean: every 45 sec – 2 reps @225#+ – regionals short bar x 6 sets – practice

Tried to use a technique bar but bent the hell out of it the first set. Switched to a regular bar and stayed at 225.

C)Emom 20 min
odd – alr pistol x 4-6/leg
even – Amrap pull ups in 15 seconds

All pistols 6/leg
16 pull ups each set

D)FT:
100′ unbroken HS walk
50m yoke HEAVY
25 GH sit ups
50 bj – 30″
25 GH sit ups
50m yoke walk
100′ HS walk unbroken

10:49

– HSW unbroken no problem and felt good
– 4-45’s on yoke

E) Easy aeorbic 10-15 min cool down

On AB now.

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