Tuesday 2016.08.30

August 30, 2016

New Competition Program
Phase 1, Week 3

AM Session
Conditioning
1000m Bike
2500m Row
1000m Bike
All at an easy pace.

18:00 bike; 11:05 row (~2:10 pace); 15:45 bike (~18mph pace)

PM Session
Weightlifting
(Power) Clean + Eccentric
45×2, 50×2, 50×2, 50×2, 50×2, 50×2.

3 Push Press + 2 Split Jerk
45, 45, 45, 45.

Snatch Pulls
50×3, 50×3, 55×3, 55×3, 55×3.

Conditioning
Overhead Walking Lunge Revolver, 65#
5 cycles — 31, 30, 32, 32, 30. (155)

Train2Train
3×8 GHR
3×8 Single Leg GHD Hip Extension

3×15 Scap Push-Ups
Superset 3×15 Scap Retraction Pulls

Scap push-ups on ground; scap pulls on rings chest-height with knees bent.

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