Fri 31MAR17

AM
A)FT:
Row 1k
75 DU
Row 500m
65 DU
Row 250m
55 DU

9:13

Rows all at or under 1:40 avg/500m pace
DU’s unbroken

Noon
A) Strict Muscle Up: 1 rep – every 60 sec x 10-12 sets

12 sets, easy

B) Clean and Jerk: buidling to a tough double – every 2 min – 6 attempts

135, 185, 225, 255, 275, 300- not TnG

C) Back Squat @21X1 -Every 2 min – 8 sets
Sets 1-4- BS x 2 – 75-80%
Sets 5-8 – BS x 1 – 80-85%

First 4: 340
Second 4: 380

D)EASY cool down 15-20 min

On AB

PM
A) 3 RFT:
21 AB cals
15 CTB pull ups
9 pHSPU -10″

8:40

AB: first one I went hardest, recovered on it the other 2 sets around 65 RPM
C2B: all unbroken
pHSPU: 5/4, 5/4, 5/2/2

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