Tue 27JUN17

AM
A1) KB Half Kneeling Chop: 8-10/side x 3; rest 30 sec

26 x10 x3

A2) Ring Body Saw: 10-12 x 3; rest 1 min

Complete all x12

B) In 5 min complete:
AB 30 cals
20m HS walk
x 6 sets
– GOOD pacing and consistent RPM

1. 2:50
2. 2:45
3. 2:43
4. 2:33
5. 2:36
6. 2:39
-65 to 67 RPM

PM
A) Behind the Neck Strict Press @20X0; 4-6 x 5; rest 2-3 min

95 x6
110 x6
125 x6
135 x6- got tough
145 x6- really had to fight the last couple

B) Split Jerk: Every 2:30 x 8 sets:
1 SJ – 85%
10 sec HARD row – Damper on 10

300# for SJ today which is lighter than 85% but my shoulders felt wrecked today… probably from the GG MU workout. Also no jerk blocks today.

All 6 cals on rower. Set 3 was the only one with 5 cals.

C) Push Press: 1 sec pause in the bottom, 1 sec pause OH – 4,2,1,4,2,1,4,2,1;rest as needed – buidling per wave

200, 220, 235
210, 230, 250
220, 245, 265-miss

D) 4 sets @consistent effort:
AB 1min @64RPM
2 strict ring MU
4 ring MU
rest 2 min
+
4 sets @consistent effort:
Row 1 min @1:46 pace
4 pHSPU
8 strict HSPU
rest 2 min

1. 1:40
2. 1:36
3. 1:35
4. 1:37
– all strict MU unbroken. Quick break. Kipping MU all unbroken. Get good here today.

1. 1:47 all unbroken
2. 1:50 all unbroken
3. 1:58 unbroken pHSPU. 6/2 sHSPU
4. 2:08 unbroken pHSPU. 5/3/1 sHSPU.
– pHSPU depth was a 45 + 25 competition plates + abmat. sHSPU felt rough after all that shoulder work today.

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