Mon 14NOV16

AM
12 sets @consistent effort:
Run 200m
AB 12 cals
Row 12 cals
Rest walk 1 min
– consistent, keep this aerobic, good breathing but solid pace

1. 3:10
2. 2:56
3. 2:50
4. 2:50
5. 2:52
6. 2:47
7. 2:46
8. 2:45
9. 2:44
10. 2:46
11. 2:44
12. 2:44

PM
A) Reverse hyper: 10,10,10,10; rest 2-3 min

50, 60, 60, 70

B) Segmented snatch DL + Snatch high pull: 1.1 x 6; rest 3 min

245, 255, 260, 265, 270, 275

C) Hang Snatch: building to MODERATE single for the day

235

D) 3 position HSS: 77% of C x 6 sets; rest as needed

180

E) Max heigt box jump in 8 min

48″

51.5″ right there, feet on top, just can’t get them planted

F)
FT:
21 strict HSPU
48 DU
28 kipping HSPU
96 DU
21 ring dips
48 DU
28 ring dips

7:24

– HSPU’s unbroken.
– DU’s unbroken.
– Ring Dips 7’s.

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