Thursday, July 31, 2014

7/30/2014


AM
45:00 @ easy pace:
750m row
15 AirDyne calories
200m jog

PM
A. Power clean, build to a touch-and-go 2RM
+
3 sets for even times:
15 touch-and-go deadlifts, moderate
15 burpees, as fast as possible
2:00 rest
+
3 rounds not for time:
7 glute-ham raises
14 reverse hypers or BB good mornings
:60 front leaning rest on ground

AM
complete

PM
A. 195(PR+5)
+
1:14
1:17
1:17
DL @155
+
complete

7/29/2014


AM
45:00 AirDyne @ Z1

PM
A. 1 squat snatch + 1 hang squat snatch, 6 x 1 start light & adding each set; begin every 2:00
B. Back squat, 2-2-2-2, 20X1; 2:30 rest
C1. DB bench press, 3 x 4-5, 20X1; :60 rest
C2. 1-arm DB or KB row, 3 x 7-9, 20X0; :60 rest
C3. Strict toes-to-bar, 3 x 10; 2:00 rest
+
3 sets:
:21 AirDyne or row @ 99%
3:39 rest

AM
complete

PM
A. 105-115-125-135-140(Fail on the HS)-140
B. 205-215-220-225
C1. 40-45-50
C2. 40-45-50
C3. complete
+
complete




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