Friday 23/10/15

AM
Airbike 2:00 @ 85-90% = 66 RPM
Airbike 1:00 @ 90-95% = 71/72 RPM
Airbike 1:00@ EASY
x6
hr av/max = 151/179

MD
A.Seated Box Jumps – Build to max height = 48.5″ PB
B.SBJ – 5×3 @ 75-80% height = 36-39″ = all sets 39″
C.5 Clean Pulls + 1 Clean – 7x Rest 2 mins (Pause 3s in bottom of clean and 10s at top) = 100/107.5/110/”/112.5/”/” – need to speak to you about this.
D.HBBS – 5×1.1 Rest 20s/2min = 160/”/162.5/165/”
Felt good so continued to build to heavy single = 172.5 (PB)/177.5 PB

PM
GHD Hip Extensions – 10×10 W/10s hold @ top = 7kg bar/”/”/”/”/”/”/”/”/15kg bar

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Friday 23/10/15

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