rough morning...got less than 3 hrs sleep last night at the station last night.
Am
A. Snatch Push Press x 3 + OHS x 2- 5 sets; rest 2 min heavy as possible
225 all 5 sets. Just stayed there. Everything felt heavy.
B. Push Jerk x 1 + Split Jerk x 2- 5 sets heavy as possible
205, 225, 235, 245
C. Power Clean + Hang Clean (full squat)- 5 sets heavy
Stayed at 245 for 5 sets
D. Back Squat @ 30X1- build to 3RM, take 5% off do 5 reps, 5% off for 7 reps, 5% off for 9 reps; rest 2 min
315x3, 295x 5, 275x7, 275x9
Pm
sets of:
20 sec Heavy Sled Push
rest 3:40
450lb on prowler. Pushed it right at 25m each time.
+
rested about 5min
+
4 sets of:
8 KB Swings, 88lbs
30 sec Row Sprint
rest 4 min
195m,195m,196m, 197m
Held 1:20/500m for all sets
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