11/21/16

AM
EMOM x 15
10 Calorie Assault Bike (should be completed in less than :40 seconds)
Done. Last 3 minutes started taking over :40 though
+
20 minutes of Mobility (done before PM session)

PM
A. Every 2 minutes x 20 minutes (10 sets)
1 Front Squat *Building*
155, 175, 185, 205, 225, 235, 250, 255 (25# pr), failed 260# so stopped here.

B. Every 30 seconds x 5 minutes - Snatch x 1 rep (from high hang position 1)
100#

C. Every 30 seconds x 5 minutes - Snatch x 1 rep (from above knee position 2)
110#

D1. Bent Over Supinated BB Row x 6-8 reps (keep IR and hinge) rest 1 minute
45# 8 reps
D2. Hip Extensions x 10 SLOW reps (keep IR) rest 1 minute x 4 sets
Done.


(B&C should be done at a light enough percetnage when form is perfect)