Tue 19SEP17

AM
A) Upper Tspine/Scap work
I text you this…….

Did all 4 exercises for 3 sets.

B) Power Snatch TnG – 3 EMOM 12 min – 155-185#

165 x4 sets
175 x4 sets
185 x4 sets
– felt good.

C1) 1-arm DB Push Press: 4 reps – tough, TnG /arm x 4; rest 15 sec

75, 90, 100, 115

C2) Strict Chest to Bar Pull-Up @2211; 4-6 x 4; rest 2 min – loaded if possible

Switched to semi-supinated grip:
all at BW-
6, 5, 5, 5

D1) Legless Rope Climb: 2 reps AFAP; rest 10 sec

1.9, 1.5, 1.75, 1.6

– arms just felt smoked from C2B yesterday and the strict pull up work beforehand.

D2) Kipping Handstand Push-up: 10-12 reps -2″; rest 10 sec

15 (thought it was 12-15), 12, 12, 12
– felt good and easy.
– worked on keeping a relaxed face and breathing pattern

D3) Ski Erg: 15-20 sec HARD; rest 3:00 x 3-4 sets

20 sec for all-
90m, 95m, 92m, 92m

E) 10 min @80-85% sustained pace:
Watt bike – GOOD breathing and sustained pace

5397m, about 1:50/1km pace

PM
A) Thoracic Flow: 10 min EASY

Yup.

B) Row
3 min @ stroke rate 30, damper on 4
rest walk 90 sec
x 15
– rest 3 min every 5 sets
– remember have the idea you can hold this for 18-20 sets sustainably

1. 812m, 1:50.8 pace
2. 813m, 1:50.7 pace
3. 813m, 1:50.7 pace
4. 813m, 1:50.7 pace
5. 813m, 1:50.7 pace
6. 812m, 1:50.8 pace
7. 813m, 1:50.7 pace
8. 813m, 1:50.7 pace
9. 813m, 1:50.7 pace
10. 813m, 1:50.7 pace
11. 812m, 1:50.8 pace
12. 813m, 1:50.7 pace
13. 813m, 1:50.7 pace
14. 813m, 1:50.7 pace
15. 813m, 1:50.7 pace

So CONSISTENT!

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