December 13th, 2016

Plyo Work
Single Leg Hurdle Hops x 5/side x 3
Depth Drop to Broad Jump x 10

Barbell
A. Power Clean w/Pause in Catch + Push Jerk; 60%x2+2; 70%x2+2; 80%x2+1×2
B. Power Clean from Pause @knee; 80%x1; 85%x1; 85+%x1
C. Banded Good Mornings x 50 reps

Conditioning
Row 600 Meters @2k pace
Rest 60 seconds
x 3
Rest 3 minutes
x 2

Assistance (optional)
20 Hollow Rocks + 20 Arch Rocks + 20 Second Hollow Hold x 3 sets

Advertisements

3 Comments

  1. Plyo done
    A. 140,165,185
    B. 195,210,215
    C. Thick green band

    Rows:
    2:09
    2:10.7
    2:08.9
    2:09.6
    2:10.1
    2:10.1

    Had a hard time on 3-4 of the rows with pacing. Heart rate was pretty elevated due to being sick which was tough.

    Liked by 1 person

    Reply

  2. Plyo done

    Barbell
    A. 95/113/128
    B. 128/135/140 Cleans felt average, i struggled with going slow at 140.
    Good Mornings done

    Rowing:
    2:37/2:36/2:37 & 2:36/2:35/2:34
    Didn’t really figure out good pacing until the last 2 sets.

    Liked by 1 person

    Reply

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