Wed 08FEB17

AM
5 sets @consistent effort:
Row 300m
6 bj – 24″
Run 100m
6 burpees
rest walk 1 min

rest 10 min

5 sets @ consistent aerobic effort:
AD 12 cals
10m HS walk
Ski 150m
6 GH sit ups
rest walk 2 min

1. 2:57
2. 2:46
3. 2:44
4. 2:42
5. 2:40

1. 2:30
2. 2:25
3. 2:25
4. 2:24
5. 2:26

PM
A) Reverse Hyper: 12,12,12,12; rest 3-5 min

65, 70, 75, 80

B) Halting Snatch Deadlift: 3,3,2,2,1,1; rest 3-5min

225, 235, 250, 260, 280, 290

C) Snatch High Pull: 3,3,2,2,1,1; rest 3-5 min

225, 235, 250, 260, 270, 280

D) Emom 12 min –
odd – Snatch from blocks x 2 225#
even – MU x 6-8

Snatches: no misses and prettt easy. Unlike last time I think I failed a bunch.
MU: all sets of 8 unbroken.

E) FT:
50 pistols – 1.5pd
100 weighted DU
30 alt DB snatch – 100#
100 weighted DU
10 OHS – 225#

16:39

Pistols: 20/18/12- kinda slow but steady
Wtd DU: 20/20/20/40
Alt DB: slow
Wtd DU: 25’s
OHS: 8/2- lost it after the 8th. Really wanted UB.

This was rough. Core went right away. First workout with a real wtd Rope which burned. Just overall fatigue here. Felt slow. Too much rest.

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