Fri 05MAY17

AM
A) Hip Flow: 5 min

Complete

B) Row repeats
Row 500m @1:37 pace
rest walk 90 sec
x 10
– SUSTAINED pace
– SAME intentsity and KEEP consistent

1. 1:36.9
2. 1:36.9
3. 1:37.0
4. 1:36.9
5. 1:36.9
6. 1:37.0
7. 1:37.1
8. 1:36.9
9. 1:37.0
10. 1:36.9

C) EASY Aer 30 min cool down

10 min AB
20+ min Romwod

D) 15-20 min – adnvaced skills practice

Plan on working pegboard, strict bar MU, and triple unders before pm session.

PM
A) Bulletproof Shoulders: 10 min

Complete

B) Thoracic flow: 5 min

Complete

C) Split Jerk: 1 sec pause in dip + 2 sec pause OH; 1.1 x 10sets; rest 2-3 min – buidling from 80% – SUSTAIN power, FEEL fast and snappy

1. 255
2. 265
3. 275
4. 285
5. 290
6. 295
7. 300
8. 305
9. 310
10. 315

D) Emom 14 min –
min 1 – Weighted strict MU x 2 + Weighted ring MU x 4
min 2 – Weighted pHPSU x 6-8 -6″

MU / pHSPU
1. 2 + 4 / 6
2. 1 + 4 / 3.2.1
3. 0 + 4 / 3
4. 0 + 4 / 3.x.1
5. 0 + 4 / 4.2
6. 0 + 4 / 3.2
7. 0 + 4 / 1.x.1.1

Tough…

E) Emom 14 min –
min 1 – Weighted LLRC x 1 + 15 DU weight best
min 2 – HS walk x 20m

Done. Much easier than D.

F) FT:
Row 500m
40 HPC – 155#
60 TTB
80 HR push ups
AB 1 mile

15:40

Row: 1:44
HPC: 10’s
T2B: 10’s
HRPU: 10’s to 60 then 5’s. They definitely slowed greatly throughout. Tough.
AB: tried to kill myself. 2:10 time.

G) EASY Aer 20 min cool down

Walked.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s