Wednesday September 2, 2015

1. Broad Jumps x 10 reps, pause @ every jump for 1 second

2. Ball Slams, 10 reps

+

B. 2 Position Snatch, 78% x 1 rep x 3 sets, 80% x 1 rep x 2 sets rest as needed.

     - 165#

Positions are High Hang + Ground

C. High Bar Back Squat, 4 reps x 5 sets @ 86%, rest as needed between sets.

     - Worked up to 265. Tried 275 and bailed after 1 rep. Absolutely pathetic

D1. Romanian Deadlifts @ 40% of best clean x 6 reps x 4sets, rest 1:30 between sets

D2. Chest to Bar Pull-Ups Unbroken and Fast, 8-10 reps x 4 sets, rest 1:30 between sets.

E. Complete the following of Rowing:

1000 Meters x 2 sets, rest 4-5 minutes between sets, aerobic pace

     - Rowed between 1:42 - 1:45 pace

+

Rest 8-10 Minutes

500 Meters x 4 sets, rest 2-3 minutes between sets, aerobic pace 

     - Rowed at 1:40 or below pace. Last row @ 1:36