Sat 25FEB17

AM
A)RTW 45-60 min
+
Gymnastics skill and play 15-20 min

Romwod
+
15 min AB @ 55 RPMs
+
20 min ski erg with partner rotating every 200m
+
15 min- easy pace
2 strict MU
10 cal AB
20′ HSW
15 cal row
(4 rounds)

PM
A) 5 sets:
10 paloff press
10 SL glute bridges
20m perfect bear crawl

Completed.

B) Hang Power Clean: 1 rep – every 75 sec x 12 sets – building loads, FEEL fast and snappy.

Started at 165 and added 10 lbs per set to finish at 275

C) Back Squat @20X0; 3-5 x 5; rest as needed – MIDLINE

315, 330, 340, 350, 360 all x5

D) 4 sets:
5 ring MU
rest 30 sec
12 FR BB lunge – 185#
rest 30 sec
3 RC – 15′
rest 2 min

1. 2:16
2. 2:12
3. 2:10
4. 2:08
E)Row 3 min @90% Aer
rest walk 3 min
X 4
+
Cool down 15-20 min

1. 770m (1:56.8 pace)
2. 776m (1:55.9)
3. 781m (1:55.2)
4. 783m (1:54.9)
+
Romwod #2 for the day cool down

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