Mon 28AUG17

AM
A) Back Squat @21X1; 3-5 x 5; rest as needed – Hip warm up and PNF work prior to and bum on!

275, 295, 310, 320, 330 all x5. feeling better but not perfect yet

B)Power Snatch: Emom 10 min – Tng x 3 – working on controlling breathing and sustaining work

155 for all
– worked on press/weight-less ness in catch

C) Every 3 min for 6 sets:
3 ring MU
4 SC – 185#
2 ring MU
6 FS – 185#
– THIS is all about mechanics and breathing in your movmeent!
– Work throught the challenging movements for you!

1. 1:16
2. 1:14
3. 1:14
4. 1:12
5. 1:14
6. 1:09

– worked on MU transition. Dropping straight down as feet come forward
– catching higher in front rack
– breathing patterns for both MU and bar work
D) 12 min @80%:
5 medball 2 shoulder – 150#
10m HS walk
25 weighted DU
Ski 250m

4 + 3
– about 2:40ish a round plus transition to the med ball. consistent and felt really good.

E) Cool down walk in sun 20 in

around the block. about 17 minutes worth while drinking the postWO

PM
A) Amrap’s
12 min @80%
Row 250m
12 lunges
Run 200m
12 step ups – 24″
rest walk 4 min
12 min @80%
AB 10 cals
8 burpees no jump
VC 100′
8 KBS – 1pd
rest walk 4 min
12 min @80%
Row 250m
12 lunges
Run 200m
12 step ups – 24″
rest walk 4 min
12 min @80%
AB 10 cals
8 burpees no jump
VC 100′
8 KBS – 1pd
– REMEMBER sustaining pace and building this weekly!

1. 3+10 lunges
2. 3+11 lunges

1. 4+2 burpees (1 set subbed 10 cals ski for vc)
2. 4+7 cals AB (subbed all vc for ski on this one)

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