Tue 04APR17

AM
A) Row 5k @Aer pace
+
FT:
15-12-9
Ring MU
100m FW – 88#/h b/t each set
AB 20 cals b/t each set

23:00.5 (2:18.1 avg pace)
+
11:46
MU: unbroken, 9/3, unbroken
* played it too safe on the set of 12. Should have fought for unbroken. Really focused on relaxing my grip and breathing through these. Felt GREAT.
FW: 2 breaks, 3 breaks
AB: just above 60 RPM to recover. Arms were off for some of the time go shack them out.

PM
A) Snatch: 1.1.1 – every 75 sec x 6-8 sets – building from 185# – 225#

185, 185, 200, 200, 215, 215, 225, 225

B) Squat clean: Tng – 3RM in 12 min – FAST build NO fails

295
– could have gone heavier but this felt good

C) L sit: 1 min x 3 sets; rest 2 min

1. 60 sec unbroken. Got tough around 48ish seconds
2. 27 sec then 10 sec increments
3. 15 sec then 5 sec increments
* Holy fuck do I need to work on those. Also had plates stacked up to make sure my feet were staying hip height.

D) In 10 min complete:
Run 800m
FT:
100 DU
25 pHSPU
100 DU

Run-
3:14 (roughly 800m outside)

FT piece-
6:01
DU: UB
pHSPU 10″ def: 8/2/5/3/3/1-x/1/1/1
DU: one trip at 36

Total time-
9:31

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