Thu 27SEP18

AM
A) 3 rounds NFT:
Ski 45 sec @2:00 pace
rest 5 sec
1 PC + 6 S2OH – 135#
rest 5 sec
5 kipping pHSPU strict -10″
rest 1 min

Done
Practiced that new form on ski
5 kipping pHSPU working on form

B) Scarecrow Clean: 2,2,2,2; rest as needed – SPEED only warm up work!

45, 45, 55, 55

C)Clean: 3,3,2,2,1,1; rest as needed – 70-80%

250, 250, 265, 265, 285, 285
– felt WAY better today!!!

D) Back Squat: 10 reps – SPEED with chains; rest 2 min x 4 sets – STAY FAST sir GREAT positions!

135, 165, 185, 205

E) 7 sets – sustained pace:
3 PS TnG – 155#+ – SPEED based!
rest 15 sec
wtd. pistol x 3/leg – TOUGH
rest 2 min

155, 155, 165, 165, 175, 175, 185
– felt fast and snappy. #CRISPY

55,55, 65, 65, 75, 75, 90

Each set took 30-38 sec. with that 15 sec rest. pistols slowed me down when they got heavier.

F) EASY cool down 15-20 min

Going to walk pups.

PM
A) @85%
AB 1 min @68RPM
5 L pulll ups
x 5 rounds
rest 4 min
Row 1 min @1:45 pace
35 wtd DU
x 5 rounds
rest 4 min
VC 1 min @85% aer
8 strict dips
x 5 rounds
– SAME times per round sir! KEEP breathing up but control struct work!

9:03
Pull ups ub and tough

8:55
*du all ub besides one trip on the first set

8:33
150-160’ pace on VC
Dips all ub on rings

B) EASY walk 15-20 min

About to walk the pups

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