Thu 17AUG17

AM
A) 3 sets:
5 SL back extensions
20 sec glute bridge hold
rest as needed

Complete.

LAX ball in hip. Knee to chest for SL.
Black band around knees for glut ext

B) Back Squat: 3 reps x 5 sets; rest as needed – MODERATE % – 70-75% weightlifting shoes PERFECT

295, 305, 315, 320, 325
– stayed lighter

C) Back Squat: 2 reps x 2 sets; rest as needed – 75-80% – PERFECT reps

350, 365
– stayed lighter

D) Power snatch + OHS: PS x 1/OHS x 2 – build to a tough double in the OHS in 15 min

245

E) FT:
30 cleans – 225#

4:17

PM
A) Close Grip Bench Press: 2,2,2,2,2; rest 4 min @ 30X2 tempo

235, 250, 265, 280, 285 x1

B1) Kipping Ring Dip: 12 reps; rest 10 sec

All unbroken

B2) Bar Muscle-Up x 6-8 reps; rest 90 sec x 4 sets

All x8 and unbroken

Set 3: last 2 reps form broke down
Set 4: last 4 reps form broke down

Tricep pump

C) Dumbbell Neutral Grip Bentover Row
@2010; 5-8/arm x 3 sets; rest 1 min b/t arms

45, 50, 55
+
Post session RC skill work…
at the top of the minute- standing tall rope grab, feet up, one pull.
At the 30 sec mark- jump, grap, feet up, extend. Just focused on foot work and loose grip on rope.
– Lost track of time but did this for over 10 min.

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