10/4/2016

AM
8 sets:
500m row @2:00.0-2:00.9/500m
2:00 walk rest (10:00 between sets 4&5)

PM
3 rounds for movement quality:
15m handstand walk
15 glute-ham sit ups
+
A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @100% snatch max and building from there as long as pause is perfect, begin a rep every :90
B. 1-arm DB overhead carry, 6x15m/side; :30 rest between sides
+
For time(s)
.5 mile assault bike
100 double unders
2:00 rest
.5 mile assault bike
75 double unders
2:00 rest
.5 mile assault bike
50 double unders
+
3 sets not for time:
5-10 unweighted glute-ham raises
:30/side plank
+
Balza rehab or Crossover Symmetry recovery

AM
1:59.4
1:59.9
2:00.0
2:00.0
1:59.9
1:59.9
1:59.9

1:59.9

PM
complete
+
A. 165-175-185-195-195-205
B. 35-45-55-65-65-70(R arm only, kept failing snatch w/L arm)
+
2:41 (double unders 8/92.....tripped)
2:23 (double unders 55/20....tripped again)
2:03 (double unders UB)
+
complete
+
Balza rehab complete