Fri 11AUG17

AM
A) Thoracic PAILS/RAILS: 10-15 min

Complete.
Barbell. Foam roller. 45# plate elevation

B) Run
400m @80-85%
rest walk 1:1
x 9

1. 1:28
2. 1:27
3. 1:26
4. 1:27
5. 1:27
6. 1:25
7. 1:25
8. 1:27
9. 1:24

PM
A) Snatch
TnG squat snatch; 3 reps on the min for 12 min @67% 1rm

165 for all

B) Barbell Thruster: Thruster 3 reps @185# x 8 sets; rest 45 seconds bw sets

Complete

C) FT:
21-15-9
DB PC&J – 60#
Row cals

7:22

DB PC&J: unbroken- stupid; 5’s; 5/4
Row: around 1500 pace

Lunges and fatigue in the shoulders. Doing the 21’s unbroken was stupid. I didn’t feel as good as I thought I did. Long week.

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