January 14th, 2017

Barbell
A. Split Jerk; 50%x2; 60%x2; 70%x2; 80%x2; then 3 singles from 80%
B. Power Clean; 60%x2; 70%x2; 80%x2 OTM x 5
C. KB Bulgarian Split Squat x 5/leg x 3

Assistance:
Weighted Pull-up x 3 x 3
Seated DB Arnold Press x 8/side x 3
Face-up Chinese Plank x 60 seconds x 3

Conditioning
600 Meter Run @80-85%
300 Meter recovery jog
x2
+
400 meter run @85-90%
200 meter recovery jog
x3
+
200 meter run @90-95%
200 meter recovery jog
x4

*No extra rest between these pieces, should be one continuous run

Advertisements

One Comment

  1. Barbell
    A. 88/103/123/140/143/148/153
    B. 96/113/128 – these felt better than i thought they would. Really focusing on technique
    C. done at 35#

    Assistance:
    Done. Pull up at 10#
    press at 25 – 30 -35
    plank – done

    Running.
    This was FREEZING. I really struggled to change speeds because I was so cold. I got through all but the last 2 200s before I had to leave. Spent about 40 min doing the running.

    Like

    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