Fri 07JUL17

AM
A) Aer work:
Every 6 min – complete:
Row 250m
AB 10 cals
Run 200m
Row 250m
x 5 sets
+
NFT:
20 banded tricep kick downs
20m double KB FR walk – 88#/h
30-45 sec wall facing HS hold
x 2 sets

1. 4:11
2. 4:09
3. 4:04
4. 3:58
5. 3:58
* Did 10 cal ski erg instead of AB since class was using all the bikes
+
50# with rope on free motion machine
45 sec holds

PM
A) Narrow grip OHS @30X0; 3 reps x 5; rest 3-5 min – video 2 sets

135, 155, 175, 195, 215

B) Clean + HSC + FS: 1.2.3 – every 3 min x 6-8 sets – building from 255# – video 2 sets

255, 260, 265, 270, 275, 280
– HSC were the limiter with my grip and grip positioning.

C) Weighted GH raise @31X0; 6-8 x 3; rest 2 min

10# x8 x3

D)FT”
21 BS – 275#
15 ring MU
15 BS – 315#
12 ring MU
9 BS – 355#
9 ring MU

– rough day

E) EASY cool down 15-30 min

20 min bike outside 15 min walk

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