Mon 23JAN17

AM
A) 10 sets @consistent effort:
Row 12 cals
AB 10 cals
HS walk 10m
rest walk 1 min
– consistent, keep this aerobic, good breathing but solid pace

4.5

1. 2:07
2. 1:59
3. 1:54
4. 1:51
5. 1:51
6. 1:47
7. 1:47
8. 1:48
9. 1:46
10. 1:47

4.5

PM
A)Reverse hyper: 10,10,10,10; rest 2-3 min
60, 60, 70, 70

B)Segmented snatch DL + Snatch high pull: 1.1 x 6; rest 3 min

225, 235, 245, 255, 265, 275
– videos attached to c

C) Hang Snatch: budling to ON heavy set of 3 in 12 min – video

205, failed 3rd rep at 225. Feels grip related. I just can’t give myself enough time to full pull up on the bar since the bar slips from my hands. At least that’s what it feels like.

D) 3 position HSS: 77% of C x 6 sets; rest as needed

155

E) FT:
10 MU
10 SC – 205#
8 unbroken MU
10 SC – 215#
6 unbroken MU
10 SC – 225#
4 unbroken MU
10 SC – 235#
2 unbroken MU

13:20
– All MU’s easily unbroken.
– Bar work felt easier at the heavier weights. I would get the first couple of reps done quick, slow, and try to pick it up the last couple reps each time.

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