9/14

A.  Above the knee power clean, 3,3,3,3; rest 1:30

55# (3), 65# (3), 70# (3), 70#(3)

B. Weighted ghd hip extensions, 4-5x4; rest 2 min

4 rounds of 5 with a 10# weight. 

+

Row 800 m

Run 800 m

rest 3 min

x4 *repeatable splits

Round 1: 7:33.2

Round 2: 7:21.8

Round 3: 7:22.9

Round 4: 7:18.1

Average HR 132 bpm 

Probably was a bit too conservative on the first one.  All of the rows were similar times (not terrible fast), the runs were what was faster in the last 3 rounds.  

+

10 lateral band step oversx3 (5 each leg); rest 1 min between sets

Foam roll glutes and quads

:30 sec pancake

Three way banded hamstring stretch

I did all of this except the lateral band step overs.  Is that where I just step over a PVC pipe laterally or is that with a band around my legs?