Aug-4

A. Tall Clean x3 + Front Squat x3 – 3-4 sets of the complex building @75-95#

B. Squat Clean x2 + Front Squat x2 – 4 sets of the complex; rest as needed (2 sets moderate + 2 sets heavy)

Really comfortable 285# for the complex. Legs feel strong.

B. Clean Grip BB Pendlay Row – 4 x 8-10; rest as needed (mod-heavy across, goal is to kill 2 birds w/ one stone here; spinal stiffness + postural strength-endurance)

155# with perfect reps

+

Complex Fran

7 BMU

7 CTB

7 Pull-ups

21 Thrusters @ 45/35kg

5 BMU

5 CTB

5 Pull-ups

15 Thrusters @ 45/35kg

3 BMU

3 CTB

3 Pull-ups

9 Thrusters @ 45/35kg

Tough one! 3:31. went unbroken but wasnt at max pace to do so.

Session-2

10min Ski @ EN1 (120-140 BPM)

30min AB @ EN2 (140-160 BPM)

20min Run @ EN3 (160-170 BPM)

*these are generalized HR zones if you have calculated more specific zones based on your max HR use them

EN1 – 55-65%

EN2 – 65-75%

EN3 – 75-85%“    

Done!