Sat 12FEB17

AM
A)
AB 5 min @70%
AB 4 min @75%
AB 3 min @80%
AB 2 min @85%
AB 1 min @90%
rest walk 5 min
x 2

RPM’s
55
57
61
64
68
– held that for both sets

cals
170
173

PM
A) Power Snatch: 1.1 – every 2 minx 8 sets – STAY fast and snappy here

Started at 155 and added 10# each set to finish at 225. Get good.

B) Back Squat @20X1 – every 3 min – 2 reps @80% x 6-8 sets

All at 335. 8 sets.

C) FT:
9-7-5
OHS – 185#
Strict pHSPU

5:29

OHS: all unbroken
s- pHSPU: 3/3/3, 2/3/2, 2/3- these felt good. I think that’s the first time I’ve done them.

D) FT:
1 min hand R
50m FW – R
1 min hang L
50m FW L
30m seated sled drag
rest walk 2 min
x 3

1. 9:45- grip all over the place
2. 9:32
Wore grips which helped a ton. Went 15’s or close to that for the hangs.
3. 8:27
Hangs went 30/15/15 each arm. Felt way better here.

* FW were at 88# and 1 break each set at halfway.
* Hangs got better each set. I think I’m just getting used to single arm hangs since I’ve never really played around with them before.
* Pulls: 5-45’s loaded.

E) FT:
35-25-15
CTB pull ups
AB cals
– THIS is a test after gripd fatigue in D

7 min transition from D to E

8:43 total time

C2B: 35, 24/1 (no rep last rep), 15- yes, pretty much all unbroken! 35’s lost kip for the last 3 but held on and made it. 25’s lost kip for lat 5 but same thing; held on. 15’s were smooth.
AB: 2:30ish (about 65 rpm), 2:15 (about 60 RPM), 1:10 (about 65 RPM)

* C2B’s felt strong. Good lat and back engagement. Biceps and forearms felt it at the end.

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