Friday 18/9/15

AM

Very Very Easy 60 mins air dyne. Make it feel like its almost pointless, certainly don’t get out of breath. – ASSAULT BIKE
=
516 Cal
Av HR = 120
Max HR = 132
Av RPM = 54

MD
A.2 Clean and 2 Jerk – 7x Rest 2 mins = 120/122.5/125/127.5/130/132.5/126
B.Back Squat – 5×2.2 Rest 20s/2-3 mins = 157.5/”/”/”/”
C.RDL – 5×5 rest 2 min = 140/”/”/”/”
D. KB OHS – 5×10 @ moderate load. Rest as needed. – See PM EMOM

PM
5 Rounds of:
Row 1km = 1.47.6 / 1.49.2 / ” / ” / ”
20 T2B = UB / 16+4 / UB / UB / UB
20 Box Jump Over = all UB
Rest 2 mins
= 4.49 / 5.01 / 4.55 / 4.57 / 4.55

Didn’t hit the KB OHS this afernoon so put them into this EMOM this evening:

EMOM 20′:
1 – 10 KB OHS R. @ 12/12/16/16/16
2 – 200m Ski Erg
3 – 10 KB OHS L.
4 – 200m Ski Erg

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Friday 18/9/15

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