January 18th, 2017

Barbell
A. Push Press x 2 reps OTM x 8 sets @70% of PJ
B. Snatch Grip RDL x5x4 @80-85% of Snatch
C1. Landmine Press x 6/side x 3
C2. Landmine Row x 8/side x 3

Conditioning
Row 300 Meters @80-85%
Rest 30 seconds
Row 250 Meters @85-90%
Rest 30 seconds
Row 200 Meters @100%
Rest 3 minutes
x 5 sets

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7 Comments

  1. forgot to post yesterday oops

    A:113#
    B: 103#
    B1&2: ladies bar with 25# plate on the end

    Conditioning – set the workout to 750m, did 300m, 250m, 200m, recorded total times including the 30 second rest:

    4:00.9
    3:51.4
    3:50.3
    3:49.5
    3:50.3

    tried to keep the pace at 2:00-2:03/500m for the 300, 1:55-1:57/500m for the 250, and under 1:50/500m for the 200

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  2. Barbell
    A. 123. A few were challenging and had to really focus on pushing head through.
    B. 103
    C1&2. 35# on a 35# bar

    Conditioning
    I wrote all these times down in my phone and somehow lost them 🙂
    These are guesses
    1:18 – 1:05 – :52
    1:16 – 1:03 – :44
    1:16 – 1:03 – :46
    1:15 – 1:04 – :47
    1:16 – 1:03 – :46

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