Tue 02OCT18

AM
A. NFT:
12-10-8-6-4-2
KBS – 88#
b/t each set complete 30 sec planche lean + 35 wtd single undersone.

Planche leans done on band with bent knees

B. HPC + HPC below the knee: 1.1 – every 75 sec x 7 sets – building from 225# – STAY perfect buddy!

225, 235, 245, 255, 260, 265, 270
– still not pushing hips back enough on catch

C. Front Rack Reverse Lunge: 8 reps/leg x 2; rest 2 min – tough sets sir!

185, 200

D. IGT into IWT:
Run 1 mile on tru form
5 short rope RC – 15′
Run 800m on tru form
into….
AB 5000m
FW x 100′ – 100#
Medball 2 shoudler – 15 reps – 150#
FW x 100′ – 100#
AB 2500m

31:48

1 mile: 7:45
800m: 3:45
5k AB: 7:50
FW: both easily UB
MB2S: tng 3’s
2500m AB: 3:53

E. EASY cool down 15-20 min

Dog walk

PM
A. Ski 2 min @ 2k pace
rest walk 1 min
x4
+
10 HPC to OH- continuous: x4 sets- from 115#
+
Ski 2 min @ 2k pace
rest walk 1 min
x4

1. 518m
2. 518m
3. 518m
4. 519m
+
115, 125, 135, 145
+
1. 519m
2. 519m
3. 520m
4. 522m
(1.55-156 avg/500m pace)

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