Sun 30APR17

AM
A) Narrow grip OHS: 5 reps x 5 sets – LETS get those shoulder loosened up!

135, 185, 195, 205, 215
– these made B feel good from the start.

B) Segmented snatch + OHS: 1.2 x 8; rest 2-3 min – building from 185# – PERFECT reps

1. 185
2. 195
3. 205
4. 215
5. 220
6. 225
7. 235
8. 240

C) Back Squat: Every 3:00 x 10 sets
1-5 – 85% x 2-3
6-10 – 85-90% x 1-2

395 all x3
415 all x2

D) Front Squat: Amrap set @40X0 -275#

8

E) 5 sets:
12 GH back extensions – 55#
rest 30 sec
50m yoke walk – HEAVY
rest walk 2 min

Back ext. burned
Yoke walk: 4-45’s + 4-10’s

F) 3 RFT:
Row 21 cals
15 CTB pull up
9 SC thruster – 175#

9:11

Round 1: 3:00 + transition
Round 2: 6:20 (3:20) + transition
Round 3: 9:11 (2:51)

All rows done under 1 minute. All C2B’s unbroken. Barbell were steady singles. Burned out last set on the barbell.

PM
A) 5 sets @high effort:
Run 400m – Tru Form
5 Axle bar DL – 315# – add 10#/set
10 burpee bjo – regionals style 20″
50 weighted DU
rest walk 4 min

1. 4:08
2. 4:00
3. 3:48
4. 3:45
5. 3:46

*subbed 500m row at 1:47 pace for true form. Gym with the true form was closed and it’s cold, pouring rain, and windy aka miserable here*

DL: all unbroken. And I think I started at 325 and built by accident since the axel bar weighs less.
DU: 2 breaks, 1 break, then the rest unbroken

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