AM-Squatting /PM-intervals

OPT SHE Aug 1

part 1:

A. HB Back Squat @ 40X0; 8,8,6,6,4,4; rest 2:30 b/t sets

B. Hang Squat Clean - 2 every 30 sec TnG moderate for 8 minutes - more than last week

C. GH raises - 12 x 3; rest 1 min

 

rest 6+ hours

 

part 2:

5 sets @ max effort:

15 no push up burpee box jumps - 20" AFAP

Run 400 m - increase speed every 100 m - max last 100 m

rest 6 min b/t sets - time the 400's

 

 

Results:

Part 1 AM
A. 135#x8/140x8/145x6/145x6/150x4/160x4
B. HSC with 110#, last week was 105#
C. bwx12, 5#x12, bwx12 - these are very tough for me

 Part 1: B HSC

Part 2 PM
400m times:
1:56
1:49
1:51
1:54
1:51