5-26

Mon 5-26-2014

AM
AD 3 min @ Z1
+
AD 30 sec @ 90% are
walk rest 30 sec x 10
rest 4 min
AD 1 min @ tough effort
rest walk 5 min x 2
rest 1 min
AD 5 min @ Z1
ok
PM

A. build to opener weight in SN, make it EASY!!!!!, then hit 2nd, make it….the OPENER must be made and clean…and the 2nd we have to know you can make it, we ONLY leave magic for the 3rd…

warm-ups at 103-123-133-143-148-153(opener)-158(lift #2)
video at 148-153-158: 

+
3 sets:
15 pull ups
4 OHS - 135#
rest as needed - warm up both well before sets to make them confident in depth and pace
set times: 39, 36, 34 sec
so obviously wasn't warmed up enough before i started . . . squats got better. +
for time @ game pace:
row 50 calls (pace -- 1050-1100cal/hr)
20 BJO (10, roll box, 10)
20 DL (10.10)
20 WB (20)
15 ring dips (5.5.3.2)
5:54

Tue 5-27-2014 off