Mon 03JUL17

AM
6 sets @70-75% consistent Aer effort:
Run 200m
5 burpee bjo – 24″
Row 200m
25 DU
rest walk 90 sec
– SAME pace EASY does it breathe and MOVE!

1. 2:55
2. 2:48
3. 2:46
4. 2:46
5. 2:45
6. 2:46

PM
A) Power Snatch: 3 reps – every 3:30 x 4 sets – building from 85% – video Austin!

225, 230, 235, 240

B) Front Squat @30X0; 4-6 x 5; rest 3-4 min – TOUGH loads

275×6, 285 x6, 295 x6, 305 x6, 315 x5

C) GHD Back Extension @1114; 6 reps x 3; rest 2 min – HEAVY sets

55,65, 75, 85

D) 5 sets @consistent effort
7 DB PC – 100#/h
20 plyo box jump lunges
rest 2 min
50m FW – 150#/h
100′ medball FR lunge – 100#
rest walk as needed – Full recovery

1. 5:55
2. 6:34
3. 6:34
4. 6:30
5. 6:10

DB PC: all singles, tough, and awkward. Took me about 2.5 min each set.
Lunges: unbroken on 12″ jerk block
FW: done with 100#/h which is the heaviest pair we have. Extended it a little bit to 200′ with a break every 50′
Lunges: tough. 2 breaks each set.

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