Wed 16NOV16

Training Video

AM
A)
Row 2k
AB 4 miles
Run 1 mile
+
Mobility EASY 45 min

8:06.9 (2:01.7 pace)
10:12 (>62 RPM)
8:40 mile
+
PT work

PM
A)Landmine press @1113; 6-8/arm x 5; rest 2 min

25, 30, 35, 37.5, 40

B) Split Jerk: every 2 min – 2 reps – tough for the day x 6-8 sets

255 to 315. Increased by 10’s each set. Could have probably gone heavier if the blocks were open.

C)Push Press: 3,2,1,1,1; rest 2-3 min – building load from 245#

245, 265, 285, 295 (miss, previous PR), 300 (miss)

D)
FT:
15-12-9-6-3
Double KB PP – 2pd/h
Strict pull ups

5:48

PP: unbroken
sPU: 8/7, 3’s, 3’s, 3’s, 2/1
– sub scap feels about 90%. Still compensating but feels good.

E)
Row 1k @80%
Rest 3 min
Row 1k @85%
rest 3 min
Row 1k @90%

3:30.1
3:27.9
3:22.9

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