Thu 20APR17

AM
A) Overhead Squat @22X1; 5,5,5,5,5; rest as needed

185, 205, 225, 245 , 265

B) Every 4 min complete:
7 unbroken weight vest ring MU
10 burpees over box – 12″ – regionals style
20 AB cals
x 4 sets

1. 2:27
2. 2:35
3. 2:34
4. 2:25

MU: 21# vest and all unbroken. Really had to focus on mechanics here.
– after last MU set I sprinted the best I could.

PM
A) Deadlift: buidling to ONE tough set of 3 double OH grip, NO hook

315
– grip

B) Emom 30 min –
min 1 – BB jump squats x 20 – 45#
min 2 – Row 200m – Damper on 3
min 3 – PC&J Tng x 6 – 185#+
min 4 – Run 200m
min 5 – 15-20 GH sit ups
min 6 – off

PC&J: all 185
GH sit-ups: all x20

C) EASY Aer 15-20 min – COOL down

On bike now

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