Wednesday 12/8/15

AM
Airdyne 3 Mins @ 85%
Airdyne 3 Mins @ 50%
x10
= (CAL) – / – / 134/”/”/5/6/7/7/ 140

MD
A.1 Jerk Dip + 2 Split Jerk – 5×4 Rest 90s = 125/125/125/127.5/130
B. Built up to 90kg Power snatch double. Did this by accident as I didn’t realise EMOM was HANG power snatch.
B.2 Hang Power Snatch + 1 OHS @ weight of your choice – Every 2:00 x8 = 85/85/87.5/87.5/90/92.5/95/97.5
C.Deadlift – 3×10 TnG Rest 2-3 mins (Add 5kg, same weight each set.) *** Only if back is 100% – maybe start at lower weight than you were?
X – Low back is improving but hip hinge with shin vertical is still painful so swapped this out for tempo back squats:
C. HBBS (32×1) 3×5 @110/115/115

PM
EMOM 15
1 – 10 STOH @ 60kg
2 – 50 Double under
3 – 10 Box Jumps over – did these at 30inches

EMOM 16′:
1 – 5 Power Cl @ 90
2 – 50ft HSW = all UB

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Wednesday 12/8/15

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