bkurlan: 4/18/17

Warmup:

1 set:

Bicep Opener

Tricep Opener

Shoulder Opener

Done.

3 sets:

Back Bridge x 5 reps (:05 second pause per rep)

Wall Angels x 8 SLOW reps

Lat Prayer Stretch x :30 (keep a neutral spine)

rest as needed. Done.

4 sets:

15 Calorie Ski Erg Sprint

2 Bar MUs

15 GHD Sit-Ups

2 Bar MUs

15 Toes to Bar

rest 1:1

3:33, 3:28, 3:30, 3:33

2 sets:

Sorenson Hold on GHD x Max time

rest as needed

2:14, 2:19

A. Split Press x 3 reps x 5 sets rest 2:00 *build from last week, pause OH)

85#, 90, 95x3

(Split jerk, then 3 split presses)

B. Split Jerk Cluster off blocks x 1.1.1 x 5 rest :10 rest 2:00 @ 75-80% 155#. This was bad. Should repeat next week. Don't feel good about this.

C. Overhead Squat @ 3511 tempo x 2 reps x 6 sets rest 2:00 (all at 125# or higher)

125, 130, 135, 140, 145, 150

These felt good

Finisher:

Every 2 minutes x 12 minutes

200' Prowler Sprint (100' down and back) 1 35# plate on new sled

*MAKE THIS HURT*

Check.

bkurlan