Fri 10FEB17

AM
A) Row 125m HARD
rest walk 2:30
x 8
+
Mobility and stability work 15 min

OH Mobility beforehand. Banded stretches.
+
1. 22.0
2. 21.7
3. 21.7
4. 21.7
5. 21.5
6. 21.4
7. 21.1
8. 21.5

PM
A) Single-arm Half-kneeling Landmine Press @2112; 6-8/arm x 3; rest 2 min

70, 75, 80 all x8

B) Clean + Push press + Power jerk + SJ: 1.1.1.1 – building to a tough set for the day

265

C) Push press + Power jerk + SJ: 1.1.1.1 – every 2 min x 5 sets – 80% of A

225

D) FT:
12 DB HSC – 55#/H
12 DB push press – 55#/h
12 DL – 315#
24 AB cals
rest walk 3 min
x 3

1. 2:44
2. 3:02
3. 3:14

All unbroken but slowed on the way to the deadlifts. RPM’s slowed on bike each set but would recover about 2/3’s the way thru it so I picked it up the last bit.

Tough.

E) 8 min amrap @open pace:
Row 30 cals
20 wall ball – 30#
10 HSPU – open standard

3 rounds.

Didn’t have time to get a cal after that third round.
Rows: first set above 1700 pace. Second and third around 1600.
WB: all unbroken
HSPU: unbroken but got slower each set. Filmed it and they were all good Open style reps.

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