Tue 13DEC16

AM
A)
AB 5 min @85% Aer
rest walk 3 min
x 5
– GOOD consistent high aerobic pace

Around and above 55 RPM
1. 46 cals
2. 50
3. 52
4. 53
5. 53

B)Sommers work 15 min

Elevated planche bounce
Leg ext
x4

PM
A) Power clean + FS: 1.1 – building to a moderate set in 10 min

275

B) Power clean + HSC + FS: 1.1.1 – building to a mdoerate set in 10 min

275

C) Clean + HSC + HSC below the knee + FS: 1.1.1.1 – building to a moderate set in 10 min

255

D) FT:
15-12-9-6-3
Deadlift – 275#
20 ring push ups b/t each set

5:37
– all push ups 10’s

E) FT:
50 GH sit ups
– done in unbroken 10s
rest 3 min

FT:
Row 1k
20 DB SS – 100#
Row 1k
rest 3 min

FT:
50 KTE
– done in unbroken 10s

2:26

10:16
Rows: just over 3:30/ just under 3:30

2:26

– Midline and legs.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s