Tue 22AUG17

AM
A) Tall snatch + SB: 2 reps tall snatch + 2 reps SB x 5; rest as needed – LIGHT load speed focus!

85, 95, 105, 110, 115

B) Snatch: every 75 sec x 6 sets – 50-55% – TnG x 3, control this and practice PERFECT reps

All at 140
– worked on breathing throughout and staying relaxed OH
– felt REALLY good today. Much better

C1) Weighted Ring Pull-Up: 4-6 reps tough; rest 30 sec

35 x6, 26 x5, 26 x4, 26 x4
– think chest to ring… which I struggle with

C2) HSPU complex:
5 strict HSPU -2 + 5 kipping HSPU -2″; rest 30 sec

All unbroken

C3) Legless Rope Climb: 2 reps x 4; rest 2 min

Done
– rest btw reps got longer each set
– 3rd set: 2nd rep only got to .75 way up
– 4th set: 2nd rep only got about .5 way up
– hands, grip, shoulders all gone

D) 6 rounds – SAME times per round:
Ski 15 cals
10 TTB
35 DU weighted
– CONTROL this per round

12:11
– subbed 15 cal row on 10 dapper for ski since someone was using it
– all T2B were 6/4 and consistent
– all DU were unbroken and these got tough.
– grip, breathing and shoulders were getting tired.
– first couple rounds were about 1:45 and about 2 min total with the transition back to the rower. Lost pace the last couple sets. DU to row was were I was losing time. T2B were my quick break.

PM
A) Thoracic Flow: 10 min EASY

Doing after rows

B) Row
500m @Damper on 4, stroke rate @30. about 1:44 pace
rest walk 90 sec
x 12
– remember have the idea you can hold this for 18-20 sets sustainably

1. 1:43.6
2. 1:43.3
3. 1:43.5
4. 1:43.1
5 1:43.2
6. 1:43.1
7. 1:43.4
8. 1:43.0
9. 1:43.1
10. 1:42.9
11. 1:43.1
12. 1:42.8

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