6/5/14

4th
AM:
A. Back Squat @20x1; 5,5,5,5,5 @85%; Rest 3-5 minutes

290#
*Aductors are blown up. Really feel them after FS and PC work from yesterday.

B. Hang Power Clean from blocks; 3,3,3,3,3; Rest 2 minutes

165#
165#
165#
175#
175#

C. EMOM 10 minutes; 3 hang muscle snatches

75# tried 85# but turned into a PS.

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

40# x 6
40# x 6
40# x 6
40# x 6

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

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, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 157.1, 158, 157.1, 157.1, 158.1, 157.1

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

75# x 7
95# x 7
105# x 7
110# x 6

+
8 minutes
TGU 1.5 pood x max reps

Reps - 25 alternating

+
20 minutes zone 1