4/25/17

AM

Warmup:

2 sets:

Bicep Opener

Tricep Opener

Done. 

+

3 sets:

Rock Back Bridge x 6 reps (:05 second pause per rep)

Deadhang from ring x :30 (from bar, rings unavailable)

Cat Cow x 5-6 SLOW reps

rest as needed

Done. 

+

3 sets:

250m Ski Erg

25' OH Walking Lunge @ 100#

50 DUs

5 Bar MUs

50 DUs

25' OH Walking Lunge 100#

250m Ski Erg

rest 1:1

About 7 min a round. Tried to work on cycling bmu without dipping first. Needs work. 

+

E2MOM x 10

:45 GHD Sit-Ups

21, 23, 25, 18, 21

PM

A. Tall Jerk x 3 reps x 5 sets rest 1:30 *light and fast*

35#, 55#, 65#x3

B. Split Jerk Cluster off blocks x 1.1.1 x 5 rest :15 rest 2:00 @ 75-85% *repeat from last week*

150#x3, 155#x2

C. Overhead Squat @ 3511 tempo x 1 rep x 7 sets rest 2:00 (all at 155# or higher)

155#, 165#, 170, 175, 180 (failed standing up), 180, 190 (tied 1rm)