10/4/16

AM
Row 200m @ 2:10
Row 200m @ 2:05
Row 200m @ 2:00
Row 200m @ 1:55
Row 200m @ <1:50
rest off erg 6 min x 5

3:57, 4:00, 4:00, 4:01, 3:59

+
mobility work 20 min. Done.

PM
A. Every minute, on the minute, for 20 minutes:
Minute 1 – Hang Snatch x 1 rep
Minute 2 – Snatch x 1 rep
Perform both movements at 85-90% of your 1-RM Snatch.

115#, no misses but a bunch were power snatches 

B. Back Squat - 1 rep Every 90 seconds x 15 minutes (10 sets) @ 92-95%

260#. Done. 

C1. Seated DB Z Press x 10 reps rest 1 minute. 30# DBs
C2. L-Sit (off 30" box) x :30 seconds rest 2 minutes x4

Done

+

A1. Overhead Walking Lunge x 16 steps (8/leg) 95# rest 1 minute
A2. Glute Ham Raise x 8 reps rest 2 minutes x 4 sets

Done.
+

1000m Row
into
3 rounds:
20 Pull-Ups (break these into sets of 5)
7 Push Jerks 115#

8:00