Wed 08MAR17

AM
A) AB 30 sec @80,85,90%
rest walk 30 sec
x 30
– increase pace every 10 sets
+
Gymnastics skills 15 min
+
EASY cool down 15 min

70, 73, 76 RPM’s
+
Strict MU
Gymnastic/glide kip play
+
Easy walk

PM
A) Snatch: Every 30 sec x 9 sets – 185# – adding 10# every 3 sets

185, 195, 205

B) Clean: Every 30 sec x 9 sets – 245# – adding 10# every 3 sets

245, 255, 265

C) Back Squat @20X1 – 2 reps – 80% x 6 sets – every 3:00

365

D) 10 min amrap @90%
5 PC&J – 185#
12 WB – 20#
45 DU
rest 5 min on AB
10 min amrap @85-90%
5 PS – 135#
10 bar facing burpee
Row 350m

5 + 39 DU
PC&J: singles
WB & DU: unbroken

More like 3 min on AB due to transition of changing weights and set up.

3 + 270m row
Snatches: singles only for first set. Then unbroken.
BFB: steady. Really fought to stay consistent. I filmed this and will watch to make sure I was consistent.
Row: around 1:45 avg/500m pace

Me likely.

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