Mon 26JUN17

AM
8 sets @70-75% consistent Aer effort:
Run 100m shuttle
5 burpees
Run 100m shuttle
5 bjsd – 30″
rest walk 90 sec
– SAME pace EASY does it breathe and MOVE!

1. 1:49
2. 1:45
3. 1:43
4. 1:41
5. 1:40
6. 1:40
7. 1:39
8. 1:38

PM
A) Power Snatch: 4 reps – every 4:00 x 4 sets – building from 80-82.5% – video Austin!

210, 215, 220, 225

B) Front Squat: 4-6 reps – every 3 min x 5 sets – 80-85%

295, 295, 300, 300, 300 all x6

C) GHD Back Extension @1113; 8 reps x 3; rest 2 min – HEAVY sets

55, 60, 65

D) 4 sets @consistent effort
5 medball 2 shoulder – 150#
5 medball step ups – 20″ – 150#
20m yoke walk – 400#
rest walk as needed – Full recovery

1. 2:29
2. 2:34
3. 2:28
4. 2:50- had to wait for people to get out of my way for walk

Step ups were tough. Did 10 total (5/leg). Subbed yoke with 405# barbell. Rest was btw 3-6 min.

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