Sat 15APR17

AM
A) Hip Flow: 5 min

Done. Tight this am.

B) Row 500m @1:38 pace
rest walk 1:1
x 9
+
EASY cool down 15 min

1. 1:38.1
2. 1:38.3
3. 1:38.4
4. 1:38.7
5. 1:38.6
6. 1:39.1
7. 1:39.2
8. 1:39.1
9. 1:38.5
– tough
+
ROMWOD

C) EASY Aer 15 min

Walked the dogs for 25 min

PM
A) Split Jerk: 2RM in 8 sets – every 2 min – 2 reps, MUST catch on shoulder

1. 135
2. 185
3. 215
4. 240
5. 260
6. 275
7. 290
8. 310- more in the tank

B) Weighted Strict Pronated Chest to Bar Pull-Up @1112; 3 reps x 6 sets; rest 2 min

BW, BW, 2.5, 2.5, BW, BW
– chest is right there but not holding contact. More like COVP hold

C) 5 sets:
10 strict HSPU -6″
rest 30 sec
30 tricep banded extensions
rest 90 sec

sHSPU sets; sHSPU time; total time

1. 6/4; :40; 2:04
2. 6/2/2; :50; 2:09
3. 5/2/1/1/1; 1:15; 2:08
4. 4/3/2/1; 1:25; 2:41
5. 4/3/2/1; 1:24; 2:44

D) EASY cool down 15-20 min

On AB

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