11-28-16


De-load cont…

Strength
Front squat 1 x 5 @ 40%, 1 x 5 @ 50%, 1 x 5 @ 60%
Conditioning 

With a running clock… 

1) For time: 
30 Thrusters 65/45# 
Row 750 Meters 

Rest 1:00 between 1&2. 
2) 30 Snatches (anyhow)* 95/65# For time. 
3) For time: 

Row 750 Meters 
30 Thrusters 65/45# 

-Advanced-

With a running clock… 

1) For time: 
50 Thrusters 65/45# 
Row 1000 Meters 

Rest 1:00 between 1&2. 
2) 50 Snatches (anyhow)* 95/65# For time. 
*This should be done wearing a HR monitor. Break every 10 reps and wait :05 to read HR monitor readout. Begin the next set of 10 as soon as HR drops below 155BPM. If you do not have a HR monitor to gauge HR during rest intervals, find your pulse immediately when the rest period begins. Then count pulse beats for :05 – 13 beats in :05 = 156BPM – 14 beats in :05 = 168BPM. Rest 1:00 between 2&3. 
3) For time: 
Row 1000 Meters 
50 Thrusters 65/45# 

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