Wed 15MAR17

AM
A) Row 1k @5k pace
rest walk 2:30
x 5
– HR monitored
+
TGU 10 min – Mobility focus

1. 3:45.2 (1:52.6)
2. 3:44.0 (1:52.0)
3. 3:43.5 (1:51.7)
4. 3:43.8 (1:51.9)
5. 3:43.3 (1:51.6)
+
Completely forgot about TGU’s. Will do some as warm up before pm session.

PM
A) Reverse Hyper: 12,12,12,12; rest 2-3 min

50, 60, 70, 80

B) Clean building to 85% in 10 min

305

C)Clean + FS: 1.1 @90% of B weight x 5 sets

275

D) 5 sets @HIGH effort:
AB 15 cals
20 unbroken 30# WB
rest 1 min
10 DL – 275#
12 HSPU strict
rest 1 min

1st couplet/ 2nd couplet
1. 1:45/ :34
2. 1:41/ :32
3. 1:38/ :31
4. 1:38/ :31
5. 1:36/ :32

Everything unbroken. sHSPU felt great.

E) EASY AB 20 min

Doing now.

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