Wednesday, September 28, 2016

9/27/2016

AM
8 sets:
500m row @2:02.0-2:02.9/500m 
2:00 walk rest (10:00 between sets 4&5) note the decreased rest 

PM
3 rounds for movement quality
5 wall walks
5 dragon flags
+
A. Halting snatch-grip deadlift (:02 pause 1" off ground, complete lift, :03 descent) 6x1 starting @90% snatch max and building from there as long as the pause is perfect, begin a rep every :90
B. 1-arm DB overhead carry, 5x30m/side; :60 rest between sides
+
5 rounds easy
50 double unders
10 assault bike calories
:60 rest
+
3 sets not for time:
4-8 unweighted glute-ham raises
:30/side plank
+
Crossover Symmetry recovery

AM
2:01.8
2:01.2
2:01.6
2:02.0
2:01.8
2:01.6
2:01.7
2:01.6

PM
complete
+
A. 155-165-175-185-195-205
B. 30-40-50-60-70
+
complete
+
complete
+
Balza rehab

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