Sat 16SEP17

AM
A) high box step up @3010; 8/leg x 3; rest as needed

3 on stepper

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

25# x3

C) Clean
5 sets – every 90 sec x 2 reps – 70-75%
rest 3 min
5 sets – every 120 sec x 2 reps – 75-80%

250

280

*Hand/wrist felt good today. Front rack felt tight though.
D) Hang Snatch: Emom 10 min – 1 reps – building from 185# – PERFECT REPS and NO fails!

185 and built by 5’s to finish at 230.

Felt really good today. Sending you the video now.

E) Emom 10 min –
min 1 – DL Tng – 345# x 7
min 2 – bjsd x 10 – 24″ – SPEED and intent

DL’s easy.
BJ’s about 20 sec.

F) Emom 10 min –
min 1 – DB thruster x 10 – 50# – GOOD speed
min 2 – SA FW/arm – 20m – 115#

thrusters about 23 sec
FW got tough but doable

G) Run 20 min EASY

1.86 mi
10:42 pace

PM
A) Aer work – done sutainable:
20 min @70-75%
Run 800m
25 burpees EASY no jump
Row 1k
200 single unders – Zues rope
Run 800m
+
RTW 20-30 min
1 min AB
1 min FLR
1 min Row
1 min SL glute work
1 min side plank rotations

1 + 300m row
*didn’t do back to back 800m runs. Figured it was a typo.
+
25 min of the RTW
Single leg work-
Set 1: box lowers
Set 2: rdl reach
Set 3: clamshells
Set 4: box lowers
Set 5: rdl reaches

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