Fri 23DEC16

AM
A)
Swim 20 min EASY
+
Swim 100m @MODERATE pace
rest 2 min
x 5
+
Swim drills EASY 10 min

20 min: done
+
1. :59
2. :59
3. :58
4. 1:00
5. :57
* I think it’s a 25m pool so did 2 down and backs.
+
Just swam for another 10 min

PM
A) Snatch: build to 85% in 15 min

240- felt good

B)Barbell Thruster: buidling to a tough triple for the day
– then take 85% and compelte 5 more triples at that weight; rest as needed

235 then 200

C)FT:
18 OHS – 185#
15 bjo – 30″
12 burpees to 12″
9 SC – 185#
6 S2OH – 185#
3 SC thruster – 185#
rest exactly 5 min and move to D

5:51

D)FT:
AB 1 mile
12 ring MU
Row 1k
12 bar MU
AB 1 mile
12 ring MU

13:27

AB: about 2:10 (around 70 RPM)
MU: unbroken
Row: 1:50 pace
Bar MU: unbroken. Felt good too!
AB: about 2:45
MU: 8/4- TRICEPS. Pulls still felt strong.

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