Sat 02SEP17

AM
A) Elevated Step Down: 8/leg x 3; rest as needed

on level 9 of that stepper

B) Single Leg Low Cable RDL: 8/leg x 3; rest as needed

20# x3

C) Snatch
Emom 10 min – PERFECT reps!
min 1-5 – Snatch x 1 – 77%
min 6-10 – Snatch x 1 – 82.5%

225
235
– emailed video of all

D) Clean + Hang clean: Emom 10 min – 1.1 – buidling from 225# – PERFECT reps, SPEED based NOT LOAD, PERFECT reps

started at 225 and built by 5#/set to finish at 270#
– did have 2 misses. I was pulling the shit out of the bar and nailing my neck

E) Emom 10 min –
min 1 – DL Tng – 345# x 5
min 2 – burpee over box x 8 – 24″ – SPEED and intent

DL’s quick and easy
burpees done in 17-18 sec

F) Emom 10 min –
min 1 – DB thruster x 8 – 50# – GOOD speed
min 2 – Trap bar FW – 20m – 300#

thrusters about 14 sec
FW about 20 sec- maybe too light, felt easy

G) Run 20 min EASY

1.87 mi
19:18 total time

PM
A) Aer work – done sutainable:
20 min @70-75%
Run 200m
10 burpees
Row 250m
5 DB PC – 60#
+
@80-85% sustained effort:
21-18-15-12-9-6-3
AB cals
HR push ups
Ski cals
WB – 20#

only did 10 min worth of the first part due to time
2 + 5 burpees
+
*subbed row (damper on 10 for ski since ski is broken)

21:26

– focused on breathing and going steady. ALL day pace
– unbroken on HRPU and WB’s

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