Monday 24/8/15

AM

Airdyne 30 mins @ 75% Max HR (146bpm) = 143 (Max 153)
Rest 5 Mins
Airdyne 20 mins @ 80% Max HR (156bpm) = 156 (Max 166)

MD
A.Snatch Grip DL – 3×10 Rest 2 mins (see how it feels) = 80/”/” no pain
B.1 Hang Snatch.2 Snatch – x7 Rest 20s/2mins (Hit a consistent weight across – slight increase from last week) = 92.5/”/”/95/”/”/97.5 (when you say “consistent”, what is the maximum deviation across the weights?)
C.HBBS – 5×8 rest 2 mins = 130/”/132.5/”/”
D.GHD GH Raise – 6×5 rest 2 mins = hands across chest/”/”/2.5kg plate to chest/2.5×3 + hands across chestx3
Feel like a need a change of reps for the GHR to make further progression, sets of 5 are starting to feel stale, maybe cluster or drop set or something?

PM
4 Rounds of:
25m KB FR Carry @ 2x36kg
45s FLR on Rings
25 Hollow Rocks = 8+6+6+5/6’s + 5’s/5’s + >/4’s + >
Rest 90s
Really broke down on the hollow rocks, find these so tough.

1HR Rest

4x
Run 200m
25 Wallballs = all UB
15 Burpee Box Jumps = stepped out of burpee, jumped onto and off of box, jumped into burpee.
Run 200m
Rest 90s
= 3.51 / 3.52 / 3.51 / 3.48

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Monday 24/8/15

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