Tuesday, August 11, 2015

8/11/15 Tuesday

A. Power clean – 12 min to heavy single for the day *once warmed up to 60%

*keep movement clean 

160 blahs. 

B. Clean pull 10×1 @100% of clean. Every :90

C. 50 c2b AFAP in as few sets as possible ; as fast as possible 

1:33 30,10,8,2

Rest 5 min 

D. Running clock – sustainability is focus today 

.  3 rds @80% output / smooth, sustainable pace 

20 cal row 

15 burpees over rower 

12 weighted ghd sit-ups 25/15

9:17 this was def more than 80% for me.  Rowed about 1050/1100 first round then 950's.  Normally I would row in the 850 range.  

Rest 5 min 

1 rd 

50 KB swings (53/35)

40 slam balls over box (20″) 50/30 *must drop ball once over box and pick up each rep before going over the box **dont drop it on other side when on top of box. Must hold ball till both feet on ground and over box. 

90′ hs walk 

100 double unders 

8:10?? Shannon finished in 8:24 so i was about 8:10.  This felt good nothing felt hard just little winding.

No comments:

Post a Comment