8/4/15 Tuesday

**added Day 1 of running.  

A. Power Clean (blocks above knee) – 5 x 3 ; not TnG @ 78% x 3 sets 80% x 2 sets 

58k 5x3

60k 3x2

Felt good today usually I struggle from the blocks 

B. Snatch grip Deficit Deadlift (straps allowed) 4×3 ; ascending. This shouldn’t get ugly. Positions should replicate your snatch pulls. 

75k x3

80k x3

83k x3

85k x3 (87x2 is most I've done so felt ok with this)

C. Weighted Chin ups (supanated) 10-8-6-4 ; then 3×2 across.  rest accordingly between ; for max weight on all rep schemes

10 x5#

8 x7.5#

6 x10#

4 x12.5#

3x2 x26#

Definitely wimpy here but just wasn't feeling the strength here today 

D. Rowing 

100-200-300-400-500-400-300-200-100 intervals. Resting :90 between each interval. 100m @95+ %. Each interval til 500m, decreasing intensity. Once at 500m and climbing back down in meters, intensity increases with the shorter intervals.  Ie; the 500m should be about 75% (approx)

1:58/1:58/1:59/2:03/2:05

2:02/1:58/1:54/1:46