Wed 30NOV16

Daily Vlog

AM
Run 400m @85%
rest walk 2 min
x 5
Rest 5 min
x 2 sets
+
Mobility and stability work 15 min

1. 1:52
2. 1:44
3. 1:41
4. 1:41
5. 1:38
6. 1:35
7. 1:33
8. 1:31
9. 1:30
10. 1:29

PM
A) Single-arm Half-kneeling Landmine Press @2112; 6-8/arm x 3; rest 2 min

35, 37.5, 40

B) Push press + Power jerk: 1.1 – building to a tough set for the day

280

C) Push press + Power jerk + SJ: 1.1.1 – every 2 min x 6 sets – 85% of A

235

D) FT:
12 DB push press – 100#/h
12 DL – 335#
24 AB cals
rest walk 3 min
x 3

1. 5:21
2. 5:32
3. 5:03

Those DB PP were a struggle. Finally figured them out the last set. DL’s unbroken. AB slower than normal.

E) 8 min amrap @open pace:
Row 30 cals
20 wall ball – 30#
10 burpees

2 + 57 (7 burpees)

8 minutes went by way too quick and had plenty in the tank. Just didn’t go hard enough up front.

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