Sat 06MAY17

AM
A) Clean + Pause FS:
1.2 – Every 3:00 x 8 sets
sets 1-4 – 85% x 1.3
sets 5-8 – 85% x 1.4
– MAKE these mechanics perfect and feel strong coming out of the whole

All at 295

B) Strong man work
5 sandbag 2 shoulder
30m yoke walk
5 sandbag over yoke
rest walk 2 min
x 5

Sandbag over shoulder done at 120#
Yoke: 4-45’s + 4-25’s
Sandbag over yoke done at 80#

C) FT:
9-7-5
PS – 185#
OHS
PC
FS

8:48

Singles. Unbroken on squats. Cycling felt solid. Just too long transitions btw snatch- cleans and vice versa. Legs felt heavy on squats.

D) Cool down 15-20 min AB EASy

On AB now

PM
A) Deadlift: Hook grip OK – building to one heavy set of 2

385
– double overhand with hook grip

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

125, 135, 145, 155, 165

C) 3 sets @HIGH effort – Go for it!
AB 25 cals
5 DB SS/arm – 100#
15 bjo – 24″
rest walk 4 min

1. 2:50
2. 2:42
3. 2:36

LEG BURNER

D) EASY Aer 15-20 min – COOL down

On AB

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