Tue 08NOV16

AM
Row EASY 25 min @MAP 10
+
AB 15 min @70%
+
Gymnastics play 15-20 min

5002m
+
Stayed at 55 RPM
+
No gymnastics play. PT session with shoulder work.

PM
A)
Back Squat @20X1; 6,1,4,1,2,1; rest 3-5 min

315, 365, 335, 385, 365, 405
– all easy

B)Hang Clean
Emom 8 min – 1 rep above the knee, 1 rep below the knee – building from 245#, get heavy

245, 255, 265, 275, 285, 290, 295, 300
– felt good

C) Emom 12 min – 1 LLRC + 10 sec L sit

Subbed llrc for 2 strict banded pull ups with green band. L-sits got tough.

D)
FT:
100′ HS walk
50m yoke HEAVY
12 FS – 265#
200m FW – HEAVY
12 FS – 265#
50m yoke HEAVY
100′ HS walk

11:54

HSW: 50’/50′, 50’/50′
Yoke: 4-45’s loaded
FS: unbroken, 8/4
FW: 88#/h

– tougher than I thought it was going to be.

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