Monday 26/10/15

AM
90s Airbike @ 85% = 72/73 RPM
60s Airbike @ 50%
x7
HR = 154/176
20 mins easy
HR = 129/142
* Go hard here but at a pace you can maintain. We will build as we go.

MD
A.EMOM 12 – 5 Banded Jumps/3 Seated Box Jump @36” (Alternate each min)
B.Hang Snatch – Build to tough single, 3s pause in bottom. = 117.5 (PB)
C.Hang Snatch – 6×2 @ 80% w/3s pause = 94kg = fail/94/94/94×1/94/94
D.Back Squat – 5×1 Rest 2 mins = 160/165/”/”/”

PM
Strength in Depth “Diane” workout, in a 3 (I did most of the work)
50-40-30-20-10
DL @100
HSPU

5 Rounds of:
10 GHD Hip Extensions
15 Hanging Leg raise
50m Sled Drag @ heavy weight you can keep moving with = 80
= 14.21

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Monday 26/10/15

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