Mon 07NOV16

AM
AB 30 sec @80-85%
rest 30 sec
x 15
+
Row 30 sec @80-85%
rest 30 sec
x 15
+
EASY cool down 15 min

75 RPM
+
1:37 avg pace
+
PT shoulder work- it’s feeling better. I can do a pull up now. Hurts but I can get up there.

PM
A)
Seated Box Jump; 3 reps – tough x 5 sets

42″ x2 sets, 44″ x2 sets, 46″ x1 set

B)Reverse hyper; 12,12,12; rest 2-3 min

50, 50, 60

C)Halting snatch DL + Snatch high pull; 1.2 x 5; rest as needed – REALLY work on sustaining position in the high pull and during extensions

225, 240, 250, 260, 270

D) Snatch; 1.1 – every 2:30 x 6-8

185, 200, 210, 225, 235, 245

E)
FT:
20 strict HSPU
100 DU
15 strict HSPU
100 DU
10 strict HSPU

3:46
– Everything unbroken. Second set of HSPU slowed

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