Wednesday 11/12/15

AM
10×40 cal AD
Rest 90s
Time / rpm / av hr / max hr
1. 2.09 / 70 / 150 / 159
2. 2.08 / 70 / 154 / 164
3. 2.08 / 70 / 156 / 167
4. 2.07 / 70 / 157 / 167
5. 2.07 / 70 / 155 / 169
6. 2.06 / 70 / 158 / 170
7. 2.08 / 70 / 161 / 172
8. 2.06 / 70 / 160 / 173
9. 2.06 / 70 / 161 / 174
10. 2.02 / 71 / 162 / 176

MD
A. Deadlift – 5×5 Rest 2 min (All @ 170kg) Rest 2-3 min = 170/170/172.5/172.5/172.5
B.Build to max Split Jerk from rack = 146 – missed 152kg 3 times, it’s there, just not today.
C.Front Rack Holds – 5x30s @ 120kg+ rest 2 mins = 224 all sets.

EMOM 15
1 – 6-8 Power Snatch @ 50-60kg TnG = all 60kg x 8
2 – 10-15 GHDSU = all 15
3 – Ski Erg 30s @ tough pace = Had to ROW instead = 14/14/15/15/15 cals

PM
A. HBBS – 3×5 = 130/135/135
Felt good so wanted to get a little extra leg work in.

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Wednesday 11/12/15

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