160613

Monday- A.M. ATW P.M. Snatch Position + Oly EMOM’s + SL/Core

A.M.

Row 3 x 10 sec MAX EFFORT, rest 3 min **record peak pace

1:20, 1:19, 1:19

+

Row 2k for time:

*record- total time, avg pace/500m, avg HR, Peak HR, HR recovery- 60 sec after finishing, stay standing and record HR

6:51.0, 

1:42.7 avg pace /500m

Avg HR :147 (counting from start to conclusion of recovery; avgs the splits also)

Peak: 163 

HR recovery: 146

+

12 min EMOM

1st- 20 sec Wall Facing HS Hold

2nd- 20 sec L-sit Hang

3rd- 15-20 sec Chin Over Bar Hold

Complete. 20sec across

P.M.

A. Clean & Jerk, build to 1RM

322, PR. 

B. Clean & Jerk, 1/45 sec @ 80-85% of A for 15 reps

270 across. No pause (split) jerk for all 

D1. Sumo Deadlift, build to 10RM **eccentric must be slower than concentric

Built to 385x10. Know it should be more than conventional theoretically, just haven't practiced this before. Was good learning/skill. 

D2. GH Sit Ups @ 3030, 3 x 10-12, rest 90 sec

Complete. 12 across. Core feeling stronger.