03.31.20

Session 1:
Aerobic Capacity 
Row
3 sets
350 Moderate
150 Fast 
2:00 Easy Recovery

Paces:
Moderate: 1:47-1:48
Fast: 1:42-1:43
Recovery: 2:05+
Total meters: 3,000 

Core/Midline
3 sets
1:00 Active Squat Hold
1:00 Deadhang
1:00 Plank Hold
1:00 Rest


Session 2:
Strength
Power Clean 
- 5 reps OTM (165) x 5 min, rest 2:00
- 4 reps OTM (185) x 5 min, rest 2:00
- 3 reps OTM (205) x 5 min, rest 2:00 
Heavy Single - 225, 245, 255, 265 

Push Press 3 x 135, 165, 185, 205, 225f 
Bench Press (waves) 3-2-1 
- 205, 215, 225
- 215, 225, 235
- 225, 235, 245 

Workout
For time
15 SHSPU
12 Sandbag Cleans (150)
15 SHSPU
12 Sandbag Cleans (150) 
15 SHSPU 
-rest 5:00-
12 SHSPU
9 Sandbag Clean (150)
12 SHSPU
9 Sandbag Clean (150)
12 SHSPU 
-rest 5:00-
9 SHSPU
6 Sandbag Cleans (150)
9 SHSPU
6 Sandbag Cleans (150)
9 SHSPU 

Scores:
1 - 7:24
2 - 7:14
3 - forgot to log time (think it was in the 5s)