February 21st, 2017

Barbell
A. Power Clean from Blocks (w/ pause in catch); 50%x2; 60%x2; 70%x2
B. Power Clean from Blocks; 80%x1x3; 85%x1x3

Accessory
OH Yoke Walk x 50′ x 3

Conditioning
90 Second Row @7-10 seconds slower than 500m TT
Rest 90 seconds
60 Second Row @3-5 seconds slower than 500m TT
Rest 60 seconds
30 Second Row @ near max effort
Rest 2 minutes
x 3

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4 Comments

  1. A. 125, 145, 170
    B. 195, 210

    Acc. 195, 215×2, kept a little lighter shoulder hurts. Alanna going yoke RX though. Pretty dope.

    Rows:
    444M (33cals), 308 M (24c), 174 M (13c)
    450 M (34c), 315 M (24c), 175M (14c)
    456M (35c), 323M (25 c), 186 M (15c)

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  2. A) 145, 170, 200
    B) 230, 245
    *Felt better than normal. Was being patient on my pull and catching without a starfish

    Yoke: 295, attempt at 345, made it about 30ft, 335
    *10lb OH carry PR

    Row:
    461, 320, 177
    464, 320, 174
    463, 320, 177

    Counted meters at finish time, no roll over.

    Great session with Brayn and Adam

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  3. Barbell:
    A:83, 98, 113
    B: 133, 138 – all of these felt good

    Accessory
    Done with barbell and 165# overhead, getting close to that yoke weight…

    Conditioning (meters)
    goal paces were 1:55-1:57, 1:50-1:52, then as fast as possible (ended up being around 1:42-1:44)

    398/275/165
    408/287/159
    405/287/169

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