Sunday 17/1/16

AM
A. Deadlift – 6×1 Rest 2-3 min = build/200/220/230/207/207
B.Good Mornings – 5×5 Rest 2 min (use this as back off work, don’t go mega heavy) = all 70.
C.HS walk – Spend 10 mins working on turn arounds and just trying to accumulate some distance. Every 2:00 do 10 Alt Pistol. – done.

PM

I have to admit, I flaked out on the high intensity pieces in this PM session as my quads and shoulders were tired from yesterday. This is my fault I knew there was a risk when I jumped in with the opex programming yesterday but felt it was worth it to get go against someone else, especially in prep for TAG.

Did the opex programming:

A. Push press + Power jerk + Split jerk; 3.1.1 x 3; rest 3 min – building load – FAST build = 112.5/115/120.
B. 4 strict pull up + 4 strict CTB + 8 CTB; rest 2 min x 4-5 sets = UB/UB/4+2+8/UB
C. 5 sets:
50m FW – HEAVY = 2x56kg KB’s
10 pHSPU
30m yoke walk – HEAVY = 210kg (50kg yoke + 160)
rest walk 60 sec

RAN

3 sets @High effort:
AD 21 cals
15 S2OH – 155#
9 burpees
rest walk 2:30
= 1.22 / 1.25 / 1.35

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Sunday 17/1/16

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