Tue 23MAY17

AM
A) Power Clean and Split Jerk: 1 rep x 5 sets; rest 2 min – buidling from 75%, STAY FAST and snappy

235, 245, 255, 265, 275
– felt SOLID

B) Front Squat @20X1; 1 sets – 6-8 reps, then 3,2,1; rest as needed – tough sets, SUSTAIN movement

225
295, 325, 350
– easy.

C) Emom 6 min –
min 1 – Ring dip – Regionals style x 6-8
min 2 – DB snatch x 6-8 – 80#

– AFTER each minute get on AB and KEEP a steady PACE
8 on all dips
6 total on snatch with 100# (returned the 80#’r)
65 RPM on bike each set

D) Emom 6 min –
min 1 – RC x 1 – Regionals style
min 2 – WB x 15 – 30#
– AFTER each minute get on AB and KEEP a steady PACE

1 RC- felt good
WB- unbroken
65 RPM on AB each set

E) Emom 6 min –
min 1 – KB DL x 8 – 150#
min 2 – TTB x 8
– AFTER each minute get on Rower and KEEP a steady PACE

KB DL w/ 88#/h x16 reps
8 T2B unbroken
1:45 pace on rower each set

F) Emom 6 min –
min 1 – Ring MU x 3-5
min 2 – DB OHS 3/arm
– AFTER each minute get on Rower and KEEP a steady PACE

5 MU each set
3/arm DB OHS with 100#
1:45 pace on rower each set

PM
A) 3 RFT – HARD
Run 200m – weight vest
6 strict HSPU
8 CTB pull ups
10 air squats
– HARD effort and HIGH PACE

4:06

Run NOT done on true form and maybe a tad short. Completed with weight vest on throughout.

B)Aer intervals:
AB 30 sec@90% Aer
rest walk 30 sec
Row 30 sec @90% Aer
rest walk 30 sec
x 6

AB: 66-68 RPM
Row: sub 1:45 pace

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