Fri 01SEP17

AM
A) Behind the Neck Split Jerk: 1 rep – paused at bottom – every 90 sec x 10 sets – buidling from 75% – PERFECT reps, buidling to a tough set in time frame with NO fails

started at 225 and built by 10’s each set to finish at 315 which I hit twice bc I didn’t like the first one

B) DB complex:
7 DB PP
5 DB PJ
3 DB SJ
rest walk 3 min
x 4 sets
– buidling load to a tough set

50, 60, 70, 80
– SJ positioning not the greatest with lockout and a was leaning to one side but shoulders were able to take it and could have gone heavier

C) Standing Hand Over Hand Sled Pull: 20m x 5; rest as needed – on rubber, tough

135 + sled x2- form was off, was basically doing one handed
160 + sled x2- form was better
185 + sled x1- solid

D) 90 sec intervals:
90 sec @80-85%
8 AB cals
8 burpees
rest 90 sec
x 3
+
90 sec @80-85%
200m run
20 Zues rope DU
rest 90 sec
x 3
+
90 sec @80-85%
Row 250m
15 air squats
rest 90 sec
x 3

did in reverse order since there were no AB’s at the time

row/squat
1. 3 sec left over
2. 5 sec left over
3. 4 sec left over
– didn’t start the second round bc I don’t think I would have got a cal on the rower with the transition

run/du
1. 8 sec left over
2. 12 sec left over
3. 11 sec left over

ab/burpees
1. 1 + 3cals
2. 1 + 2 cals
3. 1 + 3 cals

PM
A) Amrap’s
12 min @80%
VC 100′
Ski 150m
Run 200m
rest walk 4 min
12 min @80%
Run 100m shuttle
8 KBS – 1.5pd
AB 10 cals
50′ lunges
rest walk 4 min
12 min @80%
VC 100′
Ski 150m
Run 200m
rest walk 4 min
12 min @80%
Run 100m shuttle
8 KBS – 1.5pd
AB 10 cals
50′ lunges
– REMEMBER sustaining pace and building this weekly!

1. 4 + 24′ VC
2. 4 + 23′ VC
* Subbed 150m row- damper at 10 for ski since ski is broken

1. 4 + 2 lunges
2. 4 + 10 cals AB

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