A. 14 Min OMEM
Odd 3 Power clean @ 75kg
Even 3 HSPU
B. 6 Power Clean @ 60kg
6 Ring Dips
C. 14 Min OMEM
5 KBS @ 32 ( 32 was programmed I didn’t have one so I had to use 36kg)
I got all set out as above. I thought the last one would give me the most trouble
3 Rounds for Time
Time = 13:59
Broke my M/U into 3/2/2 each set allowing enough rest to ensure no failed attempts
A. Front Squat 3-3-3-2-2-2
B. Squats clean 2-2-2-2-2
C. 30 Sq Snatch for time
I cut this one out as wrist was getting sore.
sleep – 5&half hours
Row 500m @ 85% Rest 2 Min X 10
This was one of the more challenging sessions I have done. Only you and a concept 2. First 4 were all with 85% pace then a little accumulation of lactic acid started to creep in. By this stage the percentage of effort was a little more around the 90% mark. The last 3 were achieved but felt as though they were getting close to a max effort. Great Aerobic session.
Sleep 7 hours
Breakfast – 3 Chicken Kebabs and left over sweet potato mash.
Lunch – chicken salad & small tub of fried rice
Dinner – BBQ Chicken and paella + a few lollies whilst filling loot bags for my daughters party