Fri 22SEP17

AM
A) Push press + Power jerk: 1.1 – pause 3 sec in dip at both sets; rest as needed x 6-8 sets

205, 215, 225, 235, 245, 255, 265, 275
– worked a lot on getting that right scap to move correctly with James

B1) Half Kneeling Landmine Press @30X0; 8 reps/arm x 3; rest 30 sec

25 + bar x3

B2) Prone Row @1112; 8 reps x 3; rest 90 sec

50+ bar, 60+bar x2

C) 3 min intervals:
3 min @85% sustaineable good power pace:
Row 250m
12 jump squats – UPRIGHT
rest walk 3 min
3 min @85% sustainable good power pace
AB 8 cals
6 strict HSPU
rest walk 3 min
3 min @85% sustainable good power pace:
Run 200m
8 burpees to 6″
rest walk 3 min
3 min @85% sustainable good power pace:
AB 8 cals
6 DB PC&J – 50#/h
rest walk 3 min
x 2

1. 2 + 25m
2. 2
– worked on rowing form. Catching at toes. Triple extension (on onto toes). Pull low to belly button.

1. 3 + 4
2. 3 + 4

1. 1 + 203
2. 1 + 203

1. 2 + 4
2. 2 + 4

PM
A) Watt bike: 10k EASY!

About 20:25 total time. Pace over 2:00/km then around 1:50/km towards the end.
– Did as cool down from AM training since I have a flight to catch.

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