Wednesday - August 5, 2015

A. Squat Clean (w/ 2 sec off ground + 2 sec pause below knee) + FS x 2 + Split Jerk; build to max
Failed jerk at 80kg -  f'ing plateau city on this jerk business 


B. 3 Rep Push Jerk with 3 second pause in the dip + 5 second pause overhead between reps and following the third rep
60kg


C. AFAP
50m Run *starting point
50m OH Walking Lunge (right arm kb overhead (70/53)
50m OH Walking Lunge(back to mid point, left arm overhead)
50m Run 
50m HS Walk
50 Russian KB Swings
50m Run 
50m HS Walk
50m Run *should end at starting point
TIME: 23:37 - HS walks....woof





D.Running Program; Week 1
1st Session:
Main Set: 3 x 5 minutes of running while including the focus points. (rest :90 between)