Tue 09MAY17

AM
A)Hip Flow: 5 min

Complete.

B) Row MAP work
Row 30 sec @90% Aer
rest walk 30 sec
x 30
– SUSTAINED pace, keep Aer

Around 1:50 pace.

C) Run 20 min on Tru Form

No true form today. ran outside in the cold and rain…

D) 15-20 min – adnvaced skills practice

A couple peg boards and a couple strict bar Mu

PM
A) Bulletproof Shoulders: 10 min

Complete

B) Thoracic flow: 5 min

Complete

C) Push Press: 2 reps – every 2 min x 10 sets – 80-85% – PERFECT reps from blocks, buidling load

Started at 235 and built by 5# to finish at 280

D) Emom 12 min –
min 1 – strict pHSPU x 6-8
min 2 – Weighted DU x 45

strict pHSPU
1. 8
2. 4.2
3. 3.2.1
4. 3.2.1
5. 2.2.1.1
6. 1.1.1.1

All wtd DU unbroken.

E) Emom 12 min –
min 1 – 2 LLRC – 15′
min 2 – HS walk x 20m

Completed. Last 2 sets of LLRC got tough.

F) FT:
Run 400m on Tru form
30 DB SS – 70#
30 cal AB
30 strict HSPU -6″
30 cal AB
30 DB SS – 70#
Run 400m on Tru Form

18:42

*subbed a 500m row instead of the true form run. Couldn’t get to that gym today and it was raining and cold here.

Rows: 1:49; 1:41
AB: 2:15; 1:50
sHSPU: 5/5/3/3/3/3/3/2

Plan was to pace until the sHSPU then turn on the jets on the back half. Through the first half to the sHSPU about 7:30. Got done with sHSPU around 12:30. Finished back half in about 6:00.

G) EASY Aer 20 min cool down

Walked and did a general stretch.

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