Monday 2014.06.30

June 30, 2014

Sunday Make-Up

Strength

Jerk
1 Push Jerk + 1 Split Jerk @ 75% x 5
20kg, 40, 50, 55, 60, 62.5, 62.5, 62.5, 62.5, 62.5.

Deadlift
1×15 @ 60% — 70kg
1×12 @ 70% — 80
1×6 @ 80% — 90
1×3 @ 90% — 100F. No belt available.
1:00 rest between sets

Evolution

Agoge

0:00-3:30 –
400m run 500m Row
AMRAP Atlas Stone Shoulder 70/110 Tire Flip, approx 250# tire

3:30-10:30 –
800m Run 1000m Row
AMRAP Sledgehammer Strikes, relatively heavy (16kg?)

10:30-24:30 —
1 mile Run 2000m Row
AMRAP Log Shoulder-to-Shoulder Squat DB squat, 2x20kg.

8 flips, 50 hammers, 40 squats.

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