E & Val are in Fox Lake...so I guess they are not coming up to LHS to workout!
Casey and Oz were here even earlier...young families get an early start on the weekend...
By the time I got there, they were just started...
Warmed up, watched and talked a bit, then I got started...
Roll / Mobilize
Thoracic
Med Ball Thoracic
Banded Shoulder
Quad + Adductor
Couch
Pigeon
RPR
Breath + Sternum + Psoas + Glutes
Warm Up
400m Jog
2 Sets:
4 Sampson Stretch (5s ea)
8 Alt. Spidey & Reach
12 Russian Babymakers
BB WU
50m Run + 3 C&J
Rest as needed
50m Run + 3 Snatch
Rest as needed
50m Run + 3 Thrusters
(easy wt for these)
ADDERALL (Past HERE)
With a Running Clock...
0:00-10:00 ~
Run 1 Mile and with remaining time, perform:
Max Reps Clean & Jerks (135/95)
~ 3 Min Rest
13:00-20:00 ~
Run 800m and with remaining time, perform:
Max Reps Power Snatch (115/80)
~ 3 Min Rest
23:00-27:00 ~
Run 400m and with remaining time, perform:
Max Reps Thrusters (95/65)
Casey ~ C&J = 29 (@115#) / PS = 31 (@95) / Thruster = 25 (@95)
Oz ~ C&J = 10 (@75) / PS = 15 (@75) / Thrusters = 25 (@75)
tb ~ C&J = 17 / PS = 25 / Thrusters = 24 (+4 across the board!)
Breakdown ~ 8:13 & 5-3-3-3-3 / 4:15 & 6-3-3-1's / 1:50 & 8+8+8
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