Wed, 083116

WL Wed!

All:

 1 or 2 sessions 

*if two, running and assistance as #2

Am:

A. Front SqT X 3 + split Jerk; climb to max in 15 min 

B. Sprint repeats @110%

10 tnG hang sqt snatches 135/93

15/12 cal bike 

20/16 cal row 

Rest 9 min X 3 

Pm: 

C. Running 

Every 3 min X 5 – run 400m at :20 seconds slower than your max 400m *target

Following your last 400m, rest 3 min, into 800m run x 3; rest 2:30 – sustainable efforts on these, into 10 min on rower at 2:05/2:15 pace – cool down 

D. Assistance Work

barbell row. Heavy 5 rep in 10 min
Single arm dumbbell row 6-8 reps X 3-4 sets each side 

Sorenson hold 3 X 1 min

10 min of Scap work