A. One Running Clock
40 min
1. 10 min to est 1RM Snatch - shoulder was tweaky so only did power snatch up to 155
2. 10 min to est 1RM BS for day - 295x1, 305xF
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move. - 210 PR*
4. 10 min to eat 1RM Front Squat - 265x1, 280xF
Rest
B. Front Rack barbell walk. Max distance x 2 (405/315)
Got from the first bay door to the dumpster next door. Maybe 50 feet. Will be implementing these more as they were great for the hips. Really felt them later in the week.
Used 140# per handle for 100m. Didnt put them down at all. Did 2 sets
Session 2:
D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down
Score - 5+23
E. Row Intervals
:20 On :20 Off
85-90% x 15-20 Intervals
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