A. 8 Squat Snatch Singles, 1:30 rest
145 - 145 - 145 - 145 - 145 - 145 - 145 - 145
B. Banded Deadlift - 4,4,2,2
I had a green band looped over the bar and under my feet for these
185 - 185 - 205 - 205
C. 4x20 UB Power Snatches @ 75#
:49 - :48 - :50 - 1:00 (used straps for the last set)
This last set was really rough and I had some trouble recovering for the rest of the day's work
B1. Max Effort UB Wall-Balls (-4) x3, :30 rest
Today was not a good day for wall balls, 40 was rough and I sand bagged the rest times between sets.
40 - 40 (21/19, the ball slipped out of my hands and hit me in the face on 21) - 40
B2. 3x15 Burpee Box Jump Overs, :30 rest
1:26 - 1:24 - 1:24
I'm surprised these went better than last week with how bad the wall balls felt
B3. 3x250m row @ 90%
:48 (1:37/500m pace) - :48 (1:37/500m pace) - :48 (1:36/500m pace)
30min Assault Bike @ 140BPM HR
203 Watt avge
52 RPM avge
261 Cals
147 avge BPM HR
No comments:
Post a Comment