Wed 05APR17

AM
A) 8 sets @Aer sustainable pace
Run 200m on Tru Form
15m HS walk
10 bjo – 20″
OH Yoke walk 50m
rest walk 1 min

*No true form this morning. Ran outside.

1. 2:40
2. 2:40
3. 2:32
4. 2:34
5. 2:26
6. 2:28
7. 2:27
8. 2:30

PM
A)Strongman play 15 min

Played with atlas stones

B) Split Jerk: every 90 sec – 1 rep @85% – in remainging time ski for cals x 6 sets

All SJ’s at 335

cals-
1. 20
2. 14
3. 15
4. 15
5. 16
6. 16

C1) Incline DB chest press @2112; 6-8 x 3; rest 1 min

60, 70, 70 all x8

C2) Weighted Strict Pronated Chest to Bar Pull-Up @2113; 2-3 x 4; rest 2 min

BW x3, 5 x3, 10 x3, 15 x2
– chest not technically roughing but right there with COVP

D) 4 RFT:
2 RC – 15′
6 PC – 205#
12 bar facing burpees
rest 10 min
2 RFT:
AB 20 cals
25 unbroken TTB
Run 400m

7:01
– rope climb descents were a lot better
– singles on PC’s
– BFB were maybe a tad too slow. Sprinted the last set.

9:20
– T2B were unbroken and the second set was paced out perfectly. Just on the edge of getting tough.

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