Tue 06DEC16

Daily Vlog

AM
Row 700m @90% Aer
rest walk 2 min
x4
rest 5 min
x 2 sets
– SUSTAIN high power

1. 2:31.5 (1:48.2)
2. 2:31.5 (1:48.2)
3. 2:31.4 (1:48.1)
4. 2:31.2 (1:48.0)
5. 2:31.3 (1:48.1)
6. 2:31.4 (1:48.1)
7. 2:31.4 (1:48.1)
8. 2:31.3 (1:48.1)

PM
A) Back Squat @20X1; 3,3,3,2,2,2; rest as needed

315, 330, 345, 365, 380, 395

B) Hang clean from blocks bar at mid thigh; 3 reps – every 2 min x 6 sets

185, 205, 215, 230, 240, 250

C) Amrap set of strict HSPU -6″; rest 3 min x 4 sets

9, 7, 7, 6

D) Amrap strict HSPU -3″; rest 3 min x 4 sets

10, 9, 8, 8

E) FT:
30 TTB
50 wall ball – 30#
Ski 800m
50 wall ball – 30#
30 TTB

9:58

– subbed 500m row for ski.
WB: 30/20, 20/15/10/5
T2B: 17/13, 12/10/8

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