Wed 28JUN17

AM
A) Overhead Prep #3: 5 min

Complete

B) Row 7k in 28 min: EASY does it BREATHEEEEE! this is a slow pace or a reasin

27:47.8
1:59.1 avg/500m

C) Thoracic PAILS/RAILS: 10 min

Complete

PM
A) Bulletproof Shoulders: 10 min

Complete.

B) Sorenson Hold: 30-45 sec x 5; rest as needed

Complete all 45 sec sets

C) Deficit Deadlift @2020; 4 reps TOUGH from 2″ def; rest walk 3 min x 6 sets – buidling load from previosu week

275, 295, 320, 340, 365, 380
– felt way better this week

D) Medball reverse lunges @1010 – 150#; 6 reps HEAVY/leg x 4; rest 2 min

Complete all at 150#

E) 4 sets:
20m reverse sled drag – 330#+
3 DB snatch/arm – AHAP
20m sled push – 400#+
25 GH sit ups
Rest walk as needed full recovery

1. 4:30
2. 4:20
3. 4:16
4. 4:31

Sled drag: 330+ sled
Snatch: 100# which is the heaviest they have
Sled push: 400+ sled. These were very tough.

This was definitely a grind! Whoa

F) EASY Aer 15 min COOL down!

On AB

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