Training 061815

AM

AD - 15min @ EN1/EN2

...

Run - 20sec @ 80-85% effort (don't let HR dictate intensity here)

Walk - 40sec @ brisk pace

x15

...

Row - 15min @ EN1/EN2

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Mobility (static) - 15min (glute/hip-flexor+quad/groin/hamstring/calf)

PM

CS - Activation

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A. Snatch Grip DL - 3 x 5; rest 2:30 (build)

B. BB Back Rack RLE Split Squat - 3 x 6-8 ea leg; rest 60sec b/t legs (build)

C. DB 1arm 1/2 Kneeling Press @31x3 - 4 x 8-10; rest 45sec b/t arms

D. KB Bottoms Up OH Carry - 5 x 30m ea arm; rest as needed b/t arms

E. KB Bottoms Up 90/90 Carry - 5 x 30m ewa arm; rest as needed

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CS - Recovery

Bike- done @ 50RPM, HR about 140

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Runs complete, didn't let HR dictate but it was around 153 early on and 158 towards the end

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Row @ about 2:07/500m, HR around 152-3

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Stretching

P.M.

Activation done

A. 235, 255, 265, felt solid

B. 135, 155, 165 for 8/leg

C. 30#'s across, watched clock for tempo which was tough, L arm felt much better already.  Still very tough for this TUT but L arm felt stronger and R arm felt better at lockout so making progress

D. 26# complete, focused on keeping rib cage locked down which is tough

E. 26, 26, 15, 15, 26.  L arms is much more shaky than R

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Recovery

Overall good day!