Tue 18APR17

AM
A) Snatch lift off + Snatch pause at knee + HSS: 8 sets – every 2 min – 1.1.1 – building load, ALL working sets tough

Started at 190. Built by 5# each set to finish at 225.

B) Front Squat
every 3:00 – for 6 sets
sets 1-3 – 80% x 4
sets 4-6 – 85% x 3

295
310

C) Back Squat: Amrap set @40X0 – 275#

20 reps
– didn’t count while doing them. Filmed then counted. If I kne I was at 20 I would have gone for at least 1 more.

D) GHD Back Extension @2113; 8-10 x 3; rest 2 min

All 3 sets x10 reps

E) FT:
15 SS – 205#
rest 10 min
FT:
15 SC – 275#

2:49
– I think I did 2 extra. I was consistently hitting 1 every 10 sec. should have filmed.

3:48
– went out a little too hot for the first five. Back and legs were feeling it.

PM
A) 3 sets @high effort:
Row 1k – Damper on 3
3 LLRc – 15′
20 pistols – 25#
30 TTB
20m HS walk
3 RC – 15′
Run 800m
rest walk 5 min

1. 14:15
2. 14:59
3. 16:01

Rows: 1:48.5, 1:48.4, 1:50.0
T2B: all 12/10/8
HSW: each broken up halfway 10m/10m

* Both quads were cramping up on the last two runs.

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