Tue 11JUL17

AM
A1) doube kb windmill: 10 sec per side x 4 reps; rest 30 sec

Did 10 reps x4 sets

26 x2, 35 x2 sets
A2) Slide Board Body Saw: 10-12 x 3; rest 90 sec

12 x4 sets
– no slide board. Did in rings

B) In 6 min complete:
AB 15 cals
Row 15 cals
Run 200m
x 5

1. 3:02
2. 3:02
3. 3:03
4. 3:00
5. 2:58

PM
A) Emom 10 min –
Power clean + PP Tng x 2
+
Ski 10 sec HARD

Stayed at 185 throughout and did the whole complex twice each minute.

3 Cal’s each set on ski erg

B) Emom 10 min –
Power clean + PJ x 3
+
BJ x 2 – 40″

Stayed at 205 throughout. TnG PC&PJ each minute.

BJ done and second rep was definitely harder for me. Good for me to do these

C) Split Jerk: 2RM in 20 min – video

345

Missed second at 365

D) DB Incline Bench Press @30X0; 6,6,5,4,4; rest as needed – TOUGH sets

65, 75, 95, 100, 100- heaviest we got

E) Sets:
AB 30 sec @68 RPM
8 pHSPU
AB 30 sec @68RPM
8 rin MU
rest walk 2 min
x 4
+
Row 30 sec @1:45 pace
15m HS walk unbroken
Row 30 sec @1:45 pace
5 bar MU
rest walk 1:1
x 4
+
Run 30 sec @800m pace
15 TTB
Run 30 sec @800m pace
10 burpees to 6:
rest walk 1:1
x 4

1. 2:15
2. 2:17
3. 2:21
4. 2:26
*All unbroken!
– pHSPU with 45 + 25 + abmat
– last set of MU’s triceps started to go

1. 2:40- slippery bar and didn’t have chalk. Fixed going forward
2. 2:18
3. 2:16
4. 2:15
* all unbroken

1. 2:09
2. 2:08
3. 2:07
4. 2:05
* all unbroken.
– runs were around the rig and not really a set pace. Assault runner came in today! Just need to put it together.

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