Wednesday 22/7/15

Weds
AM
Airdyne 5 Mins @ 85%
Airdyne 5 Mins @ 50%
x6
Av HR/Max HR, Cal
1. 146/154, –
2. 151/158, 191
3. 152/156, 190
4. 159/165, 204
5. 160/165, 198
6. 161/167, 204

MD
Jowsey Warm Up – 55 mins
A.Jerk Dips – 3×4 Rest 90s (Very Heavy) = 175/180/180 (knee was ok in the end, heavier next time)
B.1 Hang Power Clean + 3 Split Jerk – x6 Rest 90s-2mins = 110/115/”/117.5/”/120
C.Deadlift – 3×10 TnG Rest 2-3 mins (Start at a weight you can managed comfortably overhand – each week we will add too it.) = 120/120/125
D.Wtd Hip Extensions – 3×20 @ 31×1 Rest 90s = 7kg x 12/10/9

PM
Full Jowsey Lunge Short + Weight @2.5kg

EMOM 10
2 Power Snatch @ 80-85% = 88-93.5 = 93.5 all sets.
Felt very good after this so went for a touch and go set, hit 5@93.5 PB

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Wednesday 22/7/15

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