Mon 12DEC16

AM
A) Row 500m @80%
rest 90 sec
Row 400m @85%
rest 60 sec
Row 300m @90%
Rest walk 3 min
x 3
+
AB 15 min flush work, going up and down RPMs throughout, EASY does it:

500m: 1:59.3/ 1:54.8/ 1:53.2
400m: 1:29.0/1:29.0/ 1:27.7 (1:51 avg pace)
300m: 1:04.0/ 1:02.6/ 1:02.1 (1:44 avg pace)
+
AB-
Two 2 minute increases to 60 RPM at 5 and 13 minute marks. The rest of the time was around 45 RPM.

B) Mobility 15 min:

ROMWOD

C) EASY walk 30 min:

Meditated and some more passive stretching.

PM
A) Push Press: 2 reps – every 75 sec x 8 sets – MODERATE loads, keep it low today, JUST move

185, 195, 200, 205, 210, 220, 225, 230

B) 5 sets:
1 power jerk – every 15 sec – 185#
rest 2 min
5 sets – every 20 sec – SJ x 1 – 225#
Rest 2 min
5 sets – every 25 sec – PJ + SJ – 245#

Done.

C) Emom 15 min –
min 1 – MU x 3-5
min 2 – pHSPU x 4-6
min 3 – Row 15 cals:

MU’s x5 all ub
pHSPU x6 all ub

D) Ascending pace:
AB 15 cals
30′ HS walk unbroken
15 air squats
rest walk 2 min – decrease rest by 15 sec per effrt
x 5
– HAVE some fun, flush work :

1. 1:55
2. 1:45
3. 1:38
4. 1:25
5. 1:15

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