Tue 02MAY17

AM
A) Clean – pause at knee + Clean: 1.1 – Every 3:00 x 10 sets
sets 1-5 – 80-85%
sets 6-10 – 85%+
– MAKE these mechanics perfect and feel strong coming out of the whole

First set done at 275 which was way too aggressive. Dropped down to 255 for the next 4 sets. Then 270 for last 5 sets. Didn’t feel the greatest but manageable.

B) Strong man work
5 sandbag to over yoke
50m yoke walk HEAVY
20 jump lunges
rest walk 2 min
x 5

80# sand bag
4-45’s and 4-15’s loaded on yoke.

C) FT:
21 PC&J – 185#
AB 1 mile
15 PS – 175#
AB 1 mile
9 OHS – 165#

10:53

PC&J: all singles- felt alright. Should have pushed it here more.
PS: very fast. All singles but I don’t think I move my feet at all. Dropped, grabbed, and pulled on repeat.
OHS: unbroken
Both AB’s were kept at 65ish RPM and off by 2:30

Felt good here.

D) Cool down 15-20 min AB EASy

On AB now

PM
A) Deadlift: Hook grip OK – building to one heavy set of 3

365- dbl oh with hook grip

B)OH axle bar lunges: 20 steps x 5 sets; rest 2-3 min – building load

125, 145, 155, 165, 175

C) 3 sets @HIGH effort – Go for it!
Row 25 cals
10 DB SS – 100#
25 CTB pull ups
rest walk 4 min

1. 2:31
2. 2:33
3. 2:37

C2B: UB, UB, 22/3- idk what happened but I fell off after 22 and then jumped immediately back on for 3. They were tough but I never lost my butterfly kip.

D) EASY Aer 15-20 min – COOL down

Walk…

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