Thursday:
Warm up
Clean and jerk - work to heavy single
For load: 225
500 m row @ 90%
rest 2 min x 5
Today: weekend make-up
OPT BEING SAT/SUN
hb back squat - 30X0
5,4,3,2,1 w/ low rest
for load: 185
3 push press (moderate)
rest 45 sec
10 covp pull ups
rest 60 sec x 8
row 500m
+
6 rft
10 kbs - 2 pood
10 burpees
+
row 500m
daily report
Warm up
Clean and jerk - work to heavy single
For load: 225
500 m row @ 90%
rest 2 min x 5
Today: weekend make-up
OPT BEING SAT/SUN
hb back squat - 30X0
5,4,3,2,1 w/ low rest
for load: 185
3 push press (moderate)
rest 45 sec
10 covp pull ups
rest 60 sec x 8
row 500m
+
6 rft
10 kbs - 2 pood
10 burpees
+
row 500m
daily report
- mind: good
- body: a little sore, good. beta alanine is good stuff for training. notice a definite difference in fatigue/lactic acid build up.
- spirit: classes going well; getting caught up on reading.
- m/f/s: 3/3/3
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