training July 21 to July 23

500m row PR  1:19.9, from last week.

SDV 1723 from pat skinner on Vimeo.


Monday July 21,2014

A. Back Squat @30X1; 3, 2, 1,   3, 2, 1; rest 3-4 mins.  Second wave higher than first. Not a 1RM build, but if the pot is hot…  Next Monday the rep scheme will be more conducive to 1RM attempt.

A. 305,320,335   315,335,355.  Right hip real tight. Still tied a PR.

B. BB reverse lunge 4-5/leg; rest 2-3mins x 3 

155,185,205. 

C.
5, 4, 3, 2, 1 for time 90% effort
wall walk
Squat Clean 225/135#  ----use 80-85% of your 1RM clean.  This should be heavy!
rope climb

17:48

Tuesday July 22,2014

10 rounds for time :
Row 500m
15 burpees

29:18.   14:23 at halfway. 

Wednesday

4 sets:
A. Power clean cluster TnG; 3. 3. 3;
rest 10sec/3mins -- build per set. 

185,195,195, 195.  I found these hard.

B. Split jerk-  build to a max quickly.

275 tie PR. failed 285.

C. emom – 5 push jerks tough TnG stay same weight – 5mins 

155,155,155,165,165x2

+

For time:
Run 800m
30 GHD situps.
10 wall walks
30 Russian KBS 70/45
Run 800m

12:53 in the rain.