Wed 14DEC16

AM
A)
Run 400m @85-90% High aerobic effort
rest walk 1 min
x 7
rest 5 min
x 2 sets
+
Cool down 10-15 min EASY

1. 1:33
2. 1:30
3. 1:26
4. 1:24
5. 1:24
6. 1:24
7. 1:24
8. 1:21
9. 1:23
10. 1:23
11. 1:24
12. 1:22
13. 1:23
14. 1:23

PM
A) Single-arm Half Kneeling Bottoms Up KB Press @2112; 6-8/arm x 4; rest 2 min

20# x8 x4

B)Overhead Yoke Walk: 30m x 5 sets rest as needed

No weight x3
Added 40# x2

C)Push Press: Emom 10 min – 10 reps @95-135#

135 x10 x 10

D) 5 RFT:
Row 21 cals
15 CTB pull ups
9 HPSU -3″ strict

11:27

Row: 1550- 1600 cal/h consistent pace
C2B: all 8/7
sHSPU: 5/4

Felt really good here.

E) AB 10 min @EASY pace

Done.

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