Wed 26APR17

AM
A)Clean + FS + Jerk: 8 sets – every 2 min – 1.1.1 – building load, ALL working sets tough, REALLY work on perfect mechanics

Started at 315 and built by 10’s to finish at 345. Big confidence boost here. Ever since Saturday’s 315 x6 I feel a ton better mentally about cleans.

B) Front Squat: every 3:00 – for 8 sets
sets 1-4 – 82.5% x 3
sets 5-8 – 87.5% x 2

315
335

C)Back Squat: Amrap set @40X0 -315#

11

D) 5 sets:
10 GH back extensions – 55#
20m prowler sprint – 225#
rest walk 2 min

Completed. Hamstring burner.

E) FT:
30 SS – 185#

4:25
– was hitting 1 every 10 seconds then gradually picked up the pace throughout. Quad burner only- legs were getting heavy at the end.

PM
A) 5 sets @high effort:
Run 400m – Tru Form
40 weighted DU
30 WB – 30#
20 TTB
10 FR lungs – 135/155/175/195/215
rest walk 5 min

1. 5:33
2. 5:35
3. 5:41
4. 6:18
5. 6:21

The 4th and 5th set of runs were rough on the true form.

DU: numerous breaks

WB: all 18/12

T2B: all 12/8

Lunges: all unbroken

* it was HOT in this gym. No windows. No air. Pretty sure the heat was still on.

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