6/12/14

AM:
A. Back Squat @10x1; 3x5@85%; Rest 3-5 minutes

290# 3 min rest

B. Hang Power Clean from blocks; 3,3,3,3,3; Rest 2 minutes - you MUST initiate the pull from the blocks, you cannot lift off block, then lower down legs. Get set with weight on blocks, then jump from there.

165#

C. EMOM 10 minutes; 3 hang muscle snatches - 80# ideally if you can

80# felt better this week.

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

50# - 8
50# - 8
50# - 8
60# - 8

+
34 sets
30 seconds row
30 seconds rest
- All sets within 1 second of each other, record pace PER set

157.2, 157.1, 157.2, 157.2, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 156.2, 157.1, 157.1, 156.2, 157.1, 157.1, 157.1, 157.1, 158, 157.1, 157.1, 157.1, 157.1, 157.1, , 157.1, 157.1, 157.1,

PM:
A. Push Press @21x2; 5-7x4; Rest 90 seconds

115# - 7
115# - 7
125# - 7
130# - 6

+
For Time:
50 TGU 1 pood - alternate hands every rep

12:17

+
20 minutes zone 1