161028

W5

Friday

A.M. Run + UB Gym + Run

4 sets Run 400m @ <1:40, rest 60 sec

1:32.2, 1:29.5, 1:27.7, 1:27.1

Rest 5 min

14 min EMOM

1st- 5-8 Bar Muscle Ups

2nd- 5-7 Strict HSPU’s, 5” deficit

8 bar mu across. 7 sHSPU for all but last, (6+1).

Rest 5 min

4 sets Run 400m @ <1:40, rest 60 sec

1:26.6, 1:27.6, 1:26.8, 1:24.3

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

A. Squat Snatch, build to tough single for the day, when building go 1/30 sec for 5-10 reps into 1/45 sec for 5 reps, into 1/60 sec

257.5. Inching closer. 🙌

B. Hang Squat Clean to Thruster, 15, 12, 9 unbroken, rest 2 min **adjust load based off reps, keep it smooth and efficient, no pauses anywhere

135, 155. 175: had pause after 5 reps. Grip went to center knurl. Had to regrip. Gotta do better job of staying consistent on hand positioning.

C1. Back Squat @ 20X1, 4 x 2 reps, rest 30 sec **375-385, no higher **change in tempo

C2. GH Raises @ 20X1, 4 x 6-8, rest 2 min

385. 8-9 across

D. For time: 40 Box Jump overs, 24” + 40 Medball over Shoulder, 150#

7:52.