3-5 april

Weds 4-3-2013
AM Row 5k fasted out of bed z1 22:38.5

PM

A. TnG squat snatch; 6 reps on the min for 8 min @40-50% 1rm 68#

B. Squat snatch off high blocks; build to a max 140#
C. Front squat 2, 2, 1; rest 3 min 185-205-215
+

For time:
25 muscle ups not great, handful of misses, set of 3, bunch of doubles, mostly singles 6:45 for 1st 25

25 back squat 155#
10 muscle ups
10 back squat 185#

13:23

Thurs 4-4-2013

AM
Run 10 min z1

+
Run 30 seconds @85%, walk 30 seconds
x10
+

run 10 min z1

PM

A. EMOM for 10 min - 8 Tng power clean @40% 1rm 85%
B. Split jerk; build to a 1rm 220 (+ missed one attempt at 225)
C. TnG power snatch; 1 rep on the 15 seconds for 8 min @75% 1rm 105#

+
For time:
100 toes to bar buy in
...
5 rounds for time:
1 legless rope climb

5 parallete hspu (to 45# plate w mat)

10 box jumps 24"
...
100 double under buy out

20:05

Fri 4-5-2013 off