Wednesday 21/10/15

AM
Row – 6x750m @ 1:45-1:47/500m pace
Rest 2 min
Time/split/Av HR/Max HR
1. 2.37.4 / 1.44.9 / 126 / 136
2. 2.37.5 / 1.45.0 / – / 143
3. 2.37.4 / 1.44.9 / – / –
4. 2.37.4 / 1.44.9 / 155 / 160
5. 2.37.0 / 1.44.6 / – / 159
6. 2.37.5 / 1.45.0 / 154 / 163
Holding these splits feels harder than it used to because of the fatigue of previous day’s heavy lifting.

MD
A. Hang Power Clean – 5×2 Rest 90s (pause 3s in catch position) = all sets 120kg. 90s rest made this very challenging!
B1.Strict Pullups – 5x Max UB Reps @ 31×1 Rest 90s = 10/9/9/8/8
B2.Close Grip Bench Press – 5×10 @ 31×1 Rest 90s = 75/77.5/”/”/”
C. Front Rack Holds with bar – 5x20s Rest as needed. (Should be over your max front squat) = 210/215/220/230/240
D.Heavy Sled Pulls – 5x50m Rest 2 min (make these longer and lighter as recovery work if needed) = 90/90/100/100/100

PM
EMOM 21
1 – 3 Power Clean @ 110kg = all fast singles
2 – 10 Box Jump Over (Focus on tech.)
3 – 3-5 Wall Walks = all 5

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Wednesday 21/10/15

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