Fri 11NOV16

AM
AB 90 sec @90% Aer
rest walk 90 sec
x 8
+
EASY RTW 30 min

I swear this was different when I started this workout haha…

I did 12 sets of the AB
+
Sommer’s Work
4 sets-
elevated planche bounce x8-10
prone straddle dbl leg ext. x5
+
Should rehab work

PM
A) Snatch: 2 rep – every 75 sec x 10

185, 195, 200, 205, 215, 225, 235, 240, 245, 250
– Form didn’t feel the greatest but felt explosive.

B)Clean and Jerk: 2 rep – every 75 sec x 10

225, 235, 245, 255, 260, 265, 270, 275, 280, 285
– These were tough after the snatches. Form felt better though.

C) Back Squat @20X1; 2-3 x 7; rest 2-3 min

315, 335, 345, 350, 355, 360, 365
– These got easier the heavier I got.

D)
3 RFT:
AB 20 cals
20 WB – 30#
rest 10 min

6:30
– wall balls unbroken.
– felt well dampened for this. Felt good!

E)
3 RFT:
Row 20 cals
20 KBS – 2pd

5:15
– kbs swings unbroken. grip was starting to go towards the end.
– again, felt well dampened for this and was easily able to hold a high tempo pace with good breathing throughout.

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