Last licks before Games

Tuesday 7-3-2012
part 1:
A. Stone to shoulder 7 min, low effort: #90, 112, 150, 175 (on scale, actually #168)
B. Squat Snatch Tech Work - 7 min, very light
C. 10 burpees AFAHP rest 90 sec x 3: 17, 17, 17 sec
D. 20 sit ups AFAHP rest 1 min x 3: 21, 19, 19 sec

part 2:
Run 25 min @ Z1 recovery pace (ran in Westport, yellow sneaks = foot problems)


Wednesday 7-4-2012

A. Build to a max snatch: very ugly 153#

rest 5 min

5 rounds for time:
6 bar muscle ups
9 burpees
12 muscle ups
15 pistols
TIME 27:58


Thursday 7-5-2012 OFF


Friday 7-6-2012
A. Split Jerk - build tough single: 203#
+
4 sets:
3 TnG Jerk 143#
Row 350 m @ 97%
rest 6 min b/t sets walking actively
TIMES: 1:47 (rower shut off), 1:33, 1:30, 1:25

Saturday 7-7-2012

part 1:
5 tire flips with 5 jumps each flip AFAHP: 1:38?
used medium tire.

rest 1 hour

part 2:
death by 10m with 7 burpees each min
RDS: 11 + 12x10m/4 burpees

rest 1 hour

part 3:
3 rounds for time:
3 muscle ups
20 GHD sit ups
50 m prowler push 90#
6:16

Sunday 7-8-2012
A. Snatch - 7 min tech work: 73, 93, 73#
B. 5 strict ring pull-ups; rest 1 min x 5
C. Row 400 m @ 90% x 2; rest 2 min b/t sets: 1:20, 1:22