Wed 23NOV16

Daily Vlog

AM

A)
Run 800m @MODERATE effort
rest walk 3 min
x 4-5
+
Walk 20 min EASY

1. 4:20
2. 4:11
3. 4:06
4. 3:58
5. 3:52
+
10 min walk

PM
A) Single-arm Half-kneeling Landmine Press @2112; 6-8/arm x 5; rest 2 min

30, 35, 35, 40, 45

B) Push Press: building to a single in 12 min

300 PR

C)
6 sets – every 45 sec – Jerk x 1 – 265#
6 sets – every 45 sec – 1 Power jerk – 245#
6 sets – every 45 sec – 1 Push press – 225#

All done back to back to back. Easy.

D)
3 min @95-97% effort
Row 700m
amrap DU

rest walk 5 min

3 min amrap @97%
30 PS – 115#
Amrap burpee to 6″ in remaining time

Rest walk 5 min

3 min amrap @97%
AB cals

65 DU
– probably should have pushed the row more. Kept it around 1:35 pace.

25 burpees
– PS unbroken.
– Ouch…

71 cals
– Cant’ walk….

* Haven’t hurt that bad in awhile. Felt like I could workout again 15 min later… 👍

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