Tue 26SEP17

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

yup. a ton of stuff here.

B) Power Snatch: TnG – 3 – every 75 sec x 10 sets – buidling from 155# – PERFECT reps, SPEED and efficiency based

started at 155 and built by 5# per set until the 7th set. Dropped down to 135 to finish out the 10 sets. Then started over staying at 135 for 8 sets- one every 75 sec. Focused on elbows locked, back engaged, loose grip all in order to keep those arms straight.

C1) Single-arm Half Kneeling DB Press: 6 reps/arm x 3; rest 30 sec

50# x3

C2) GHD Back Extension @1113; 8-10 x 3; rest 2 min – wtd. if possible

15# x3

D) @80-85%:
Ski 30 cals
12 pHSPU kipping
21 KB DL – 106#/h
Ski 25 cals
9 pHSPU kipping
15 KB DL – 106#/h
Ski 20 cals
6 pHSPU kipping
9 KB DL – 106#/h

11:28

pHSPU: 6/4/2, 5/4, UB- could have pushed all these more but stayed at 85%
KB DL: 11/10, 8/7, UB- again, could have easily gone UB but stayed at 85%

E) 15 min @80% sustained pace:
Watt bike – GOOD breathing and sustained pace

8040m and kept btw 1:48-2:00/km pace

PM
A) Thoracic Flow: 10 min easy

Done after rows

B) Row 3:30 @1:50 pace – 30 strokes per min, damper on 4 – PERFECT curve
rest walk 90 sec
x 12 sets
– rest 5 min after 6 sets

1. 953m, 1:50.1 pace
2. 949m, 1:50.6 pace
3. 946m, 1:50.9 pace
4. 949m, 1:50.1 pace
5. 949m, 1:50.6 pace
6. 950m, 1:50.5 pace
7. 953m, 1:50.1 pace
8. 955m, 1:49.9 pace
9. 947m, 1:50.8 pace
10. 950m, 1:50.5 pace
11. 950m, 1:50.5 pace
12. 955m, 1:49.9 pace
*All with a good curve!
*New form I’m around 35 strokes/min

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