Tue 31JAN17

AM
A)
Row 1k @80-85% Aer
rest walk 3 min
x 6
+
EASY AB 20 min

1. 3:47.7 (1:53.8)
2. 3:43.7 (1:51.8)
3. 3:43.1 (1:51.5)
4. 3:42.8 (1:51.4)
5. 3:42.7 (1:51.3)
6. 3:42.4 (1:51.2)
+
Done. 106 cals

B) Gymnastics 10-15 min EASY

Did some strict pull ups and chin ups focusing on negatives and grip. Stretched the lats.

PM
A) Back Squat @20X1; 5,4,3,2,1; rest 3-5 min

350, 365, 380, 395, 415

B)Hang clean + FS: 1.1 – every 3 min x 6 sets – building load

235, 250, 265, 280, 295, 310
C)FT:
10-8-6-4-2
DB step up – 80#/h
strict HSPU -3″

5:33

– DB step ups were with 70’s/h. We don’t have 75-95# DB’s.
– HSPU’s all unbroken at -4″ since it’s just easier to setup.

D)FT:
25 GH sit ups
15 bj – 30″
20 GH sit ups
15 bj – 30″
15 GH sit ups

4:15

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