Monday 23/11/15

AM
30s Airbike @ 90-95% = 82-86 RPM
60s Airbike @ 50%
x12
HR = 156/177

20 mins easy
HR = 132/141

MD
A.Build to max Box Jump = 47.5″
B.Box Jump – 5×2 @ 5-10” lower = 42.5″ all
C.Snatch + OHS – Build to 2RM then 1RM all in 20-30mins
2RM = 105
1RM = 107.5 (missed 112.5 and 110 three times each).
D.Snatch + OHS- 6×1 @ 90% of 1RM in C = all 97.5 no misses
E. Front Squat – 5×5 Rest 2-3 mins (Halt 2s @ just above parallel) = 100/102.5/”/”/”

PM
30 Cluster @ 90kg
Top of every minute do 6 burpee over bar. Start with this
= 9.48
Hideous.

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Monday 23/11/15

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