Mon 14AUG17

AM
A) PC + PP + PJ + SJ: 1.1.1.1 – every 90 sec x 8 sets – 185#-225# – PERFECT reps

1. 185
2. 185
3. 195
4. 195
5. 215
6. 215
7. 225
8. 225

B) Back Squat @31X1; 4-6 reps x 5 sets; rest 3-4 min

275 x6
290 x6
305 x6
315 x6
– stopped there. talked with James about wearing oly shoes consistently to take the load off of my back due to my ankle mobility/glut activation.
– did feel heavy today with that load and tempo.

C) NFT:
30 TGU – 88#

Instead did:
@ consistent pace
5 wall walks
10 alt db snatch- 60#
10 bj, sd- 24″

Did 5 or 6 rounds in about 13-14 minutes. Focused on tying breathing and movement patterns together, not driving my head through OH on the snatches, and consistency on the walk walks.

D) 5 min intervals, rest 3 min:
5 min @80-85%
AB 1 mile
2 RC – 15′
Amrap OHS – 135#
rest walk 3 min
x 2
+
5 min @80-85%
Row 1k
15 burpees
Amrap WB – 20#
rest walk 3 min
x 2

5 min @ 80-85%
1 mile AB
3 RC
AMRAP DU
rest 3 min
x2

1. 149 DU
AB around 74 RPM
Got to DU’s with 2 min left.

2. 118 DU
AB slightly slower
Got to DU’s with about 1:45 left.

*Shoulders were smoked on DU’s.

E) Cool down walk in sun 20 in

Yup. Walked around the block nice and easy. Took just under 20 min.

PM
A) 5 rounds @sustained effort:
6 double KB HPC – 2pd/h
12 TTB unbroken
20m FW – 88#/h
Row 350m

16:44
– consistent pace

B) Run 15-20 min EASY

17:22
1.85miles

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