5/29/14

29th
AM:
A. Segmented Snatch Deadlift; 3,3,3,3; Rest 3 minutes - 2 second pause per position

215#
225#
225#

B. Snatch Grip RDL @2110; 8-12x3; Rest 90 seconds - video

155# x 9
165# x 9
165# x 8

C. RFESS @30x1; 6-8/leg x4; Rest 90 seconds between legs

50# DB x 8
50# DB x 8
50# DB x 8
60# DB x 7

+
12 minutes 80%
300 meter row
5 push ups - easy here, watch shouler
10 prisoner jump squats - https://www.youtube.com/watch?v=sbXb_uH_uV0

5 + 267m

PM:
A. Hip Thrust @11x8; 4-6x4; Rest 90 seconds

255# x 6
285# x 5
285# x 5
285# x 5

B. DB Prone Row @11x1; 6-8x4; Rest 60 seconds between arms

35# DB x 8
35# DB x 7 
35# DB x 6
35# DB x 7

C1. Farmer carry; 50 meters AHAP x3; Rest 20 seconds
C2. Plank; 75 seconds x3; Rest 20 seconds
C3. Row; 150 meters 97% effort x3; Rest 4 minutes - 

FC @ 115#/hand
Plank on rings unbroken

row @ 131 pace
+
20 minutes a-bike z1
Every 5 minutes hop off and complete 5 side lying windmills per side