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Wednesday 150107


6PM getting loose. Jon posing.
Fitness

A. Back Squat: 10x1, build to AHAP, 1:15clock
B. Deadlift: 10x1, build to AHAP, 1:30 clock

Notes: Add weight each set, thereby ending with the heaviest load of the day.

+
7min AMRAP:
Power Clean and Jerk, 135/95
T2B
3ea, 6ea, 9ea...

Notes: Post reps completed to board.

Performance

3 sets @80%, 90%, 100% effort:

35 cal row
10 DB SA push press right, 60/40
20 box jumps step down, 24"/20″
10 DB SA push press left, 60/40
80 DU
20 alt'g DB snatch, 60/40
20 abmat sit-ups
rest 5mins

Notes:
- you should be getting good at pacing these so show a decrease in time per set
- if you've struggled with these the last few weeks, you may need to go VERY SLOW on the first set
- record times on board
- J-Earley: 9:22, 8:08, 6:31

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