Monday 24/10/16 Shapesmiths wk2

AM
Assault Bike Intervals:
90seconds @9/10RPE x4sets
rest 2mins between.
= Average/max RPM, Average Watts
1. 78/80, 612
2. 78/80, 610
3. 78/80, 611
4. 78/80, 618

FT:
150 DU = UB
50 Med ball GHDSU @14# = 35/15
150 DU = UB
= 5.32

PM
Weightlifting

A. Snatch up to a heavy for the day within 6 attempts = 113
B. EMOM 8 3reps @70% Snatch. = 80kg no misses.
C. Light Snatch Balance 5×3 = 60 all
D. Power Clean & Power Jerk up to a heavy for the day within 6 attempts = 128
D1. Then 2×1.1 @90% = 115
D2. 2×2@80% = 102.5
E. Max rep Power Jerk at 100kgs = 13

Advertisements
Monday 24/10/16 Shapesmiths wk2

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s