Friday 21/8/15

Easy 10 min warm up (Slowly build up to last min @ 85%) = av. 135/max. 161

Airdyne
30s @ 85%
30s @ 50%
x14
Max HR = 166/162/163/165/169/169/169/169/170/171/174/175
Average HR across whole session = 161

Easy 10 mins cool down = av. 134/max. 147
Push hard here.

MD
A.1 Clean and 2 Jerk – 7x Rest 2 mins = 120/122.5/”/125/”/”/120
B.Back Squat – 5×5.5 Rest 20s/2-3 mins (Add from monday) = 127.5/”/130/”/”
C.SL RDL – 5×10 Rest 2 mins = all 30kg

PM
3x – Did 5x
50m KB FR Carry
50m Farmers Walk
60s Hang From Bar in Hollow
30s HS Hold
Rest As needed (rested 2-3min)
= 4.35 / 4.50 / 5.06 / 5.30 / 5.46
Forearms/grip got fried which made hanging hollow very hard. Had to break 4-5x per set in later sets. HS hold was shit after fatigued midline, usually 30s would be almost UB, didn’t get more than 5s UB on this.

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Friday 21/8/15

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