Wed 22FEB17

AM
A)RTW EASY 60 min – your choice, blood flow and eASY movement!

10 min easy AB
5 min t-spine mobility
+
15 min easy pace (3 rounds)
2 strict MU’s
4 freestanding HSPU- these felt great and easy today
8 triple Unders- these were awful today
12 cal ski
+
10 min easy AB
5 min inverted hang with boots
+
Romwod and morning routine

PM
A)Power clean + FS: 1.1 – building to a moderate set in 10 min

275

B)Power clean + HSC + FS: 1.1.1 – building to a mdoerate set in 10 min

255

C) Clean + HSC + HSC below the knee + FS: 1.1.1.1 – building to a moderate set in 10 min

255

D) FT:
15-12-9-6-3
Deadlift – 275#
20 ring push ups b/t each set

4:37

DL: UB
Push-ups: all 10’s

E) FT:
40 GH sit ups
rest 1 min
Row 1k
rest 2 min
20 DB G2OH – 70#
rest 1 min
Row 1k
rest 2 min
40 GH sit ups

16:44 total time

Splits-
Sit ups: 1:34
Row: 5:50 (3:13.2)
G2OH: 8:43 (:53- alt arms)
Row: 13:12 (3:15.3)
Sit up: 16:44 (1:32)

Midline for sure but not too bad. Sit ups to row felt it big time and then a third of the way thru the row I was recovered. G2OH easy. Second row was all legs and general fatigue. Last sit ups were all core but could easily push thru.

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