5/15/17

5/15

A - Squat snatch - 1 rep every 30 sec x 15 @ 60-65% of 1RM

90#

B - BTN snatch grip push jerk + Overhead squat + snatch balance - Find a heavy load

Worked up to 105#, worked on quick technique and getting comfortable overhead 

C - Back squat - 3 sets of 8, rest 2 min (same load across)

135#

D - Glute ham raise negatives - accumulate 20 SLOW controlled reps, not for time

+

3 sets, done at 95-98% intensity

15 cal AB, directly into

30 sec farmer carry, directly into

AMRAP unbroken thrusters @ 85lbs, must be continuous motion, any pauses longer than 1 sec terminates the set

rest 6-8 min actively on bike, slow spin

Finished AB cals in 40-45sec each round

Knee was swelled up and hurting so I switched to push press at 85#, did 11 reps first set then last two did 10 reps.

44# KB for farmers carry

Finished up with 1 mile run (didn't time it)