Wed 24MAY17

AM
A) 20-30 min – HOT warm up – building confidence in ALL pieces
Walk through EACH workout in your head.

Did romwod. then had to hit a specific warm up and get going. Flight to catch. PM session will be done in Nashville. But trust me I’m non-stop visualizing all day.

B) Split Jerk: 1 rep – every 90 sec x 8-10 sets – 80-85% – GREAT mechanics and consistent SPEED

275 x5 sets
290 x5 sets
– felt FAST

C)Push Press: 3,2,2,1; rest as needed – TOUGH sets

235, 255, 265, 285
– only the last set ended up being tough.

D) Emom 10 min –
min 1 – AB 10 sec HARD
min 2 – HS walk x 20′

Completed.

E)3 sets @high effort – GO hot!
Row 250m
5 HPC – tng 155#
12 ski cals
12 burpees FAST
rest walk 1 min
– HIGH efforts

1. 2:15
2. 2:10
3. 2:07

PM
A) EASY skills and gymnastics play – ENSURE system and body feel FRESH!

DB work- OHS, transitions, squat snatches with 80 and 100#
Ring Dips

B) FT:
35 cal bike
25 burpee bjo – 24″
15 Medball 2 shoulder – 150#

5:28

*27 burpee box jump overs if that counts for anything

C) EASY does it!
EASY Cool down 15-20 min

AB, clean up, walk home

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