Mon 05DEC16

Daily Vlog

AM
5 sets @consistent effort:
Row 400m
10 TTB
45 DU
rest walk 2 min

1. 2:27
2. 2:28
3. 2:30
4. 2:26
5. 2:24
+
Sommers work 15 min

Same stuff I’ve been working on

PM
A)Reverse Hyper: 12,12,12,12; rest 3 min

60, 70, 70, 70

B)Hang Snatch: 1 rep – every 75 sec x 12 sets – building load, REACH!

1. 155
2. 165
3. 175
4. 185
5. 195
6. 200
7. 210
8. 215
9. 225
10. 230
11. 235
12. 245 PR?

C) Snatch Grip Deadlift: 3,3,2,2,1,1; rest 3-5 min

245, 255
270, 285
300, 315

D)Snatch High Pull: 3,3,3,3; rest 3 min -building load from 275#, SMALL perfect mechanics

275, 280, 285, 290

E) FT:
12 Hang snatch – 155
5 ring MU
9 Hang snatch – 165
7 ring MU
6 Hang snatch – 175
9 Muscle up

5:58

HS: UB, 6/3, 4/2- probably could have gone unbroken on all but I wanted to try to get through the MU’s unbroken
MU: UB, UB, 5/2/2- grip went.

Different grippy feeling here. Not “blown up” but just couldn’t grip bar/rings anymore.

F) EASY aerboic 20 min

Assault Bike very easy pace.

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