Sat 04MAR17

AM
A) AB 10 min
+
AB 3 min @85-90%
rest walk 90 sec
x 5
+
Dynamic mobility and core work 15 min

Completed. Easy pace.
+
1. 38 cals
2. 37
3. 40
4. 39
5. 40
+
Romwod and DB play.

PM
A) Split Jerk: 2 reps – every 2 min x 8 sets – 75-80% – SPEED

280, built by 5’s to finish at 315.

B) Front Squat: buidling to ONE tough triple in 12 min

315

C) 5 sets @sustained effort:
10 strict HSPU
35 DU
20m sled push
rest 30 sec
– GOOD high effort

1. 1:13
2. 1:18
3. 1:12
4. 1:18
5. 1:10

All sHSPU unbroken. Sled loaded with 6- 45’s.

D) FT:
Row 1k
12-9-6
S2OH – 225#
FS
Row 1k

13:50

Row- about 3:35 (1:48 avg)
Bar work- all sets unbroken but too large of a break btw sets.
Row- about 3:25 (1:45 avg)

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