Fri 12MAY17

AM
A) Front Squat @20X0; 3 reps x 6 sets; rest 3-4 min – TOUGH sets, GREAt positions, STAY strong!

1. 305
2. 315
3. 325
4. 335
5. 345- tough
6. 350- very tough

B) 10 sets:
Run 200m on Tru Form – weight vest
CTB pull ups – weight vest x 8-10
Strict HPSU – weight vest x 8-10
Jumping air squats – weight vest x 8-10
rest walk 1 min

1. 2:14
2. 2:15
3. 2:16
4. 2:19
5. 2:24
6. 2:27
7. 2:36
8. 2:43
9. 2:43
10. 2:42

Runs: all btw :50-:55 and on a true form.
C2B: all sets of 10 and unbroken. Felt great!
sHSPU: first five sets 5.5. Second five sets 5.3.2. These are what slowed me down.
Jump squats: all sets of 10

– got tough on the breathing but the sHSPU are what slowed me down which also slowed me to catch my breath a bit. Shoulder burner for sure.

C) 3 sets – INCREASING effort per set:
Run 400m
Row 500m
AB .5 miles
rest walk 1:1
– HIGH effort

1. 6:05
2. 5:27
3. 5:03

Runs: 2:04/ 1:48/ 1:37
Rows: 1:51.4/ 1:48.0/ 1:43.4
AD (new schwinn AD aka Cadillac): 1:13/ 1:10/ 1:05

PM
A) Skills – 20-25 min practice, HAVE some fun

freestanding HS holds, strict bar MU, and beating Megan in other random skills/drills

B) Weighted Dip @20X0; 2-3 x 5; rest 2 min

70, 90, 114, 124, 134
All x3 reps

C) FT:
21-15-9
DB snatch – 80#
Ring dip

4:20

Simulated the best I could. Run to start line. Run to finish. Moving DB forward every 7/5/3 reps respectively. Snatches were all grip and rip. When I had to move it forward I kept it OH. Dips were UB/9,6 (very very quick)/9. I even made a strap so I can feel it on my back and make sure I was extending.

Felt like just a tricep workout. Breathing didn’t ever really pick up.

D) EASY Cool down 15-20 min

On AB now

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