March 14th, 2017

**Gym is closed today; if you are able to get in there at any point, here is the workout:

Activation Work
A1. BB hip thrusters x8 x2
A2. 1/2 kneeling banded face pulls x6-8/side x 2
B1. Feet elevated ring rows x8 x2
B2. Single Leg KB Deadlift 6/side x 2
C. Prone I.Y.T x 2×10 per movement

Barbell
A. Hang Power Clean from pause @ knee; OT90 seconds – 50%x3; 60%x3; 70%x3x3; 80%x3x3
B. Split Jerk; heavy-ish triple

Intervals
Row 500 meters @ same pace as last week
Rest 90 seconds
x 6

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5 Comments

    1. Got in Thursday afternoon to make this up….
      Activation Work done

      Barbell
      A. 83/95/113/128. Back hurts, but form wise these felt decent.
      B. Went to 135. Probably could have pushed it, but I instinctively knew HSPUs were coming up and I didn’t want to fatigue….

      Intervals:
      2:09.4/2:07.8/208.3/2:08.6/2:07.5/2:07.8

      Like

      Reply

  1. A. HPC- 135,145,175x3x3, 195x3x3
    B. 225
    C. Row intervals were a struggle again this week but Matt gave me some good pointers that helped in the later intervals. Everything between 1:47-1:50

    Liked by 1 person

    Reply

  2. A. HPC- 135,145,175x3x3, 195x3x3
    B. 225
    C. Row intervals were a struggle again this week but Matt gave me some good pointers that helped in the later intervals. Everything between 1:47-1:50

    Like

    Reply

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