Mon 10JUL17

AM
6 sets @70-75% consistent Aer effort:
Run 400m on Air Runner
7 burpees to 6″
Row 400m
35 Zues DU
rest walk 400m
– SAME pace EASY does it breathe and MOVE!

1. 4:50
2. 4:53
3. ? Clock got turned off ?
4. 4:48
5. 4:43
6. 4:45

Assault runner still isn’t in so ran outside. Runs were taking just under 2:00 min. Row pace at 1:51 avg/500m.

PM
A) Snatch high pull + Snatch pull + Snatch DL + HSS
2.2.2 – every 3 min x 4 sets – 185-225#
1.1.1.1 – every 2 min x 4 sets – 225-245#

1. 185
2. 195
3. 205
4. 215

5. 225
6. 235
7. 240
8. 245- possible PR tie. Went LOW to get it. Very happy to get this one.

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

290 x6, 300 x6, 310 x6, 320 x4, 330 x3- failed 4th

C) GHD Back Extension @1115; 4-6 reps x 5; rest 2 min – HEAVY sets

55, 65, 75, 85, 85 all x6

D) 5 sets:
5 stone 2 shoulder – 150#
10 stone FR lunges
20m FW – 150#/h
30 sec L sit on rings
rest walk as needed – Full recovery

1. 2:25- L sit 15/15
2. 2:30- L sit 15/15
3. 2:40- L sit 10/10/10
4. 3:00- FW: 1 break. L sit 10/8/7/5
5. 3:05- FW: 1 break. L sit 10/8/12

Used a 150# med ball instead of stone and went TnG then right into lunges for all sets.

FW went with 100#/h and 40m since we don’t have 150’s.

L sit leg night got prettt shitty.

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