Thu 14SEP17

AM
A) 5 sets:
5 monster walk/side
20 sec glute bridge hold with band around knees
5 SL reaches/side
20 sec serratus reach plank

Done.

B) Snatch + OHS + HSS + OHS: 1.1.1.1 – building to a MODERATE set for the day with PERFECT mechanics – pause 3 sec in OHS/rep
– then take 85% and complete 5 more sets; rest as needed

built to 155 and felt pretty good. hip and wrist bothering me today.

5 sets at 135#

C) Sets:
every 60 sec complete:
4 bar MU
20 DU
x 6
+
every 60 sec – complete:
5 kipping HSPU -6″
6 bjsd – 24″
x 6
+
every 60 sec – complete:
4 ring MU
20 weighted DU
x 6

:33 sec
– breathing on bMU and DU

:23 sec
– 7″ def.
– focused on breathing and relaxing face on HSPU

:35 sec
– this one got spicy

D) 5 sets @increasing effort per set:
Row 300m
20 WB – 20# – unbroken
Ski 10 cals
10 PC – in 5/5- 135,155,165,175,185#
AB .4 miles
rest walk 1:1
– GOOD effort BUT RECOVER WELL!
– PERFECT breathing and efficiency

1. 4:50
2. 4:36
3. 4:24
4. 4:17
5. 4:11

– Need ot work on that front rack positioning! ! !

E) Cool down walk in sun 20 in

Done. Around the block with shake

PM
A) Assault Bike
AB 2 min @66RPM
2 min slow spin
x 10
– rest 5 min after 5 sets

1. 31 cals
2. 31
3. 31
4. 32
5. 31
6. 32
7. 31
8. 31
9. 31
10. 32

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