161014

W3

Friday

A.M. Run + UB Gym + Run

2 sets Run 800m @ <3:20, rest 2 min

3:16, 3:14.1

Rest 5 min

14 min EMOM

1st- 2 Legless Rope climb **no jump

2nd- 7-10 Strict HSPU’s, 3” deficit

1st: 2.2.2.1.1.1.1 (from seated)
2nd: 10.10.10.10.10.8.8

Rest 5 min

2 sets Run 800m @ <3:20, rest 2 min

3:18.1, 3:12.2

P.M. Snatch Consistency + Barbell Cycling + Back Squat/GHR + Stones

A. Squat Snatch, 1/min for 15 min, start @ 70% and build off feel as long as everything feels solid **2 sec pause in catch position
250. Attempted 255 after 15 min.

B. Hang Power Clean to OH, 3 x 15, rest 2 min **adjust load based off reps, keep it smooth and efficient, no pauses anywhere
145.155.155

C1. Back Squat @ 40X1, 4 x 3 reps, rest 30 sec
365 across

C2. GH Raises @ 20X1, 4 x 8-10, rest 2 min
8.8.6.6. Form started breaking.

D. 150# Medball Bear Hug Squats, 4 x 10-12 unbroken, rest 2 min
150+ stones 6-12 reps. Various weights.