170110

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

X 12

Rest 4 min

Row 30 sec @ high aerobic effort

Rest 30 sec

X 12 sets

Bike: 11-11.5 cal avg

Row: 1:37.0 avg/500 m

+

4 sets

30 sec Side Plank off GH Machine

5 DB Windmills each arm, both legs straight throughout

5 Jefferson Curls @ 2020 tempo, 20-25#

Complete. 45# windmills. These are feeling good

Axle bar for Jefferson curls.

P.M. Oly Density Skill + MAP 2 Mixed

A. Squat Clean & Jerk, 1/60 sec start @ 205#, increase 10#/min to failure **3 burpees before each snatch
305. Not sharp today.

B. Squat Snatch, 10 @ 135, 8 @ 165, 6 @ 185, 4 @ 205, 2 @ 225
Complete

+

4 sets

60 sec Overhead Squats, 75#

60 sec rest

60 sec Bike @ 10 min TT pace -25-50 Watts

60 sec rest

60 sec 10 Toes to Bar + Power Snatch, 75#

60 sec rest

60 sec Row @ 2k pace + 5-10 sec

60 sec rest

60 sec Box Jumps, 30” step down

60 sec rest

OHS: 41, 37, 41, 40
Bike: 19.5 cals, 19.3 cals, 19.9 cals, 19.7 cals
(Toes 2 bar+) Power Snatches: 21, 21, 22, 23
Row: 290m, 290m, 292m, 291m
Box jumps: 22, 23, 23, 24