Mon 06FEB17

AM
Row 3 min @90% Aer
rest walk 3 min
x 7
+
Gymnastics skill 15-20 min

1. 798m (1:55.5)
2. 1599m (1:54.8)
3. 2403m (1:54.5)
4. 3208m (1:54.3)
5. 4015m (1:54.6)
6. 4816m (1:54.6)
7. 5621m (1:54.5)

PM
A) Back Squat @20X1; 3@355#, 3@265#, 3@275#, 3@385#; rest 3-5 min

Completed. Assumed you meant 365 and 375

B) Hang clean from above the knee: Emom 6 min – 1 rep – building load from 225#

Added 15# each set to finish at 300.

C) Hang clean from below the knee: Emom 6 min – 1 rep – building load from 245#

Added 15# each set to finish at 320#.

D) FT:
20m DB OH lunge – 55#/h
15 pHSPU
5 Db manmakers – 55#
Rest walk 2 min
x 3

1. 4:19
2. 4:59
3. 6:06

OH lunges: all UB
pHSPU: 5/4/3/3, 3’s, 4/3/3/3/2

Tough.

E) FT:
21-15-9-15-21
Row cals
TTB
burpee

12:13

Row: kept over 1400 pace
T2B: 11/10, 8/7, 9-UB, 8/7, 11/10
– T2B get great here.
Burpees: nice steady pace. Cranked out the last set of 21 quick.

Felt really really good here. Breathing felt great. T2B recovery felt amazing. Just had to fight the last 3 of the very last set. Felt like I really pushed the pace here to the point where I think I went too slow.

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