Wednesday 19/8/15

AM
Airdyne 2:30 Mins @ 85-90%
Airdyne 2:30 Mins @ 50%
x11
= (Av HR/Max HR/Cals)
1. 153 / 163 / 114
2. 154 / 165 / 112
3. 150 / 165 / 112
4. 148? / 168 / 113
5. 155 / 171 / 114
6. 160 / 173 / 115
7. 167 / 175 / 116
8. – / – / 116
9. – / 176 / 116
10. – / 180 / 117
11. – / 178 / 117

MD
A.Split Jerk – 6×3 (pause 2 s in split position) Rest 90s = 110/115/”/120/”/120fail/122.5fail/122.5
B.1 Power Snatch + 2 Hang Power Snatch – Every 2:00 x10 = 90/”/”/”/92.5/”/95/”/97.5/”
C.Barbell Lunges – 3×20 Rest 2 mins = 80/85/”

PM

EMOM 21
1 – 3 Muscle Ups + 7-10s Hold at top = all 3 +10s
2 – 45s FLR on Rings = all UB
3 – 20 Wallballs = all UB
Huge chest and shoulder fatigue on this, had to really pop the hips to keep the wall ball going. Need to work on MU rhythm, swinging all over the place.

4′ Rest

5 Rounds:
2′ Bandbell zercher carry @ 30kg + 2x12kg kettlebells
2′ Sled pull @ 80kg
2′ Ski erg

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Wednesday 19/8/15

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