Tue 25SEP18

AM
A) NFT:
10 KBS – 2pd
10 bjsd – 30″
x 4 rounds

Done

B) Hang Power Clean: 1 rep – every 45 sec x 15 sets – from 225# – adding per set – tough with great mechanics

225, built by 5#, finished at 295
– was getting sloppy in the catch at 280+

C) Back Rack Split Squat: 8 reps/leg x 2; rest 2 min – tough sets!

185, 205
Big difference left to right. Left hip flexor had to fucking work hard.

D) IGT into IWT:
Run 800m on tru form
3 RC – 15′
Run 800m on tru form
3 RC – 15′
Run 800m on tru form
into….
9 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m
7 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m
5 medball 2 shoulder – 150#
100m FW – 106#/h
AB 2500m

38:13

Runs: 4:05, 3:54, 3:46
RC: pretty much TnG across. Feel like I can do these all day now.
FW: did the length of the track 6 times so maybe a bit over 100m. 3 breaks each set and had to fight to hold that.
AB: 4:12, 4:00, 3:48

PM
A) @high effort:
Ski 100 cals
– every 20 cals complete 1 round DT – 155#

11:27
Ski erg power went down the last two sets. Started at just under 1100 cal/h pace then was down to 950ish.
DT all ub besides one break from 11th DL into 12th then right into HPC. Front rack felt money today. Grip and upper back were fatigued at the end. Over the bar work was consistent.
Rounds were taking me a little over 2 min + transition back to ski erg.

*Also reset the ski erg each set.*

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