Fri 25AUG17

AM
A) BTN push press + BTN push jerk + BTN SJ – From blocks: 1.1.1 – every 2 min x 8 sets – 70-75% – GREAT mechancis and speed!

1. 205
2. 215
3. 225
4. 235
5. 245
6. 255
7. 265- miss, 245
8. 245
* work on lead leg and knee out instead of forward so much

B) DB complex:
3 DB press/arm
3 DB push press/arm
3 DB push jerk/arm
rest walk 3 min
x 4 sets
– buidling load

45, 55, 65, 75

C) 6 min amrap:
1,2,3,4,5,6,etc.
Ring push ups
DB bent rows – 60#/h

6 of 9 ring push ups
– ring push ups all unbroken
– started to break up the rows at the 7’s

D) FT:
15-12-9
L pull ups
HS walk 100′ b/t each set

7:12

Pull ups: 5/3/3/2/2, 3/3/3/3, 3/3/3
HSW: both sets 50/50′

PM
Amrap’s
10 min @80%
Row 250m
200m run
VC 100′

rest walk 3 min

10 min @80%
Ski 150m
10 step ups – 24″
Run 200m
10 back extensions

rest walk 3 min

10 min @80%
Row 250m
200m run
VC 100′

rest walk 3 min

10 min @80%
Ski 150m
10 step ups – 24″
Run 200m
10 back extensions
– REMEMBER sustaining pace and building this weekly!

1. 3+ 65m row
2. 3+ 130m row

1. 3
2. 3+ 100m ski

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