Friday 6/11/15

AM
30 mins Airbike @ 120bpm – did 45 mins, av HR = 124, max = 132

PM
A.Banded Jumps – 5 Every 60s x 6
B. Halting Clean Grip Deadlift – 5×5 Rest 2 mins (Halt 1s 1cm off floor, halt1s at knee) = 130 all sets no belt.
C. Clean + 2 Jerk – 7x Rest 2 min = 120/125/127.5/130/130/132.5/132.5
D. Front Squat – 5×5 Rest 2 mins (Halt 2s at bottom, halt 2s at just above parallel) = 90kg all sets, no belt. Hard.
E. GHD Hip Extensions – 10xEvery 90s 10 reps @ tough weight = 15kg plate held to chest all sets.

AMRAP 8
30s HS Hold
3 Snatch @ 90kg
6 Burpee Box Jump @ 30” – DID NOT GET TIME TO DO THIS. Will catch up.

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Friday 6/11/15

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