Wed 01FEB17

AM
A) FT:
Row 2k
500 DU
AB 150 cals – GO for it 🙂

27:37

Row: 7:07 (1:46.7 avg pace) felt good getting off.
DU: fucking mess. All over the place. Lungs fine. Shoulders toast. Got done at 17:02 mark.
AB: 10:21 kept above 60 RPM. Shoulders smoked. Picked it up the last 50 cals. Burned out the last 15. More in the tank though. Lungs were fine. Legs were tired. Just shoulders were hurting bad.

PM
A) Single-arm Half-kneeling Landmine Press @2112; 6-8/arm x 5; rest 2 min

70, 75, 75, 80, 80
All x8

B)
6 sets – every 45 sec – Jerk x 1 – 245-265#
6 sets – every 45 sec – 1 Power jerk – 245#
6 sets – every 45 sec – 1 Push press – 225#

Complete.

C) Push Press: building to a single in 12 min
– then take 85% and complete 5 more singles – 3 sec pause at top

295 then 250

D) FT:
40-30-20-10
Row cals
TTB
WB – 30#

14:50

Row: got a bit slower each round
T2B: 15/10/10/5, 10/10/6/4, 10/10, 10- these felt good. Paced well.
WB: all unbroken

This one was mainly shoulders. Some bicep And forearms as well.

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