A. Squat clean thruster - build to a heavy single 175#
B. Front squat @30X1 2-3x4, rest 3 min 195(3)-205(3)-210(3)-215(2X)
C. DB elbowing row @2110 4-5x4, rest 1 min btw arms 5x 44-53-53-53
(stuck here, 70# would've been too heavy)
+
FLR on rings - accumulate 6 min ok
+
AD 20 sec max effort
rest 3:40
x4
rest walk 6 min
x2 ok, long time afterward to recover "normal" breathing
Thurs 9-19-2013
A. Power clean x8 light EMOM for 15 min 95#
B. Power snatch x3 EMOM for 15 min 105# x five minutes, 110# x ten minutes
+
EMOM for 14 min
odd - 5 deadlifts TnG 250#
even - 10 sec L-sit ok
Fri 9-20-2013 off
+
FLR on rings - accumulate 6 min ok
+
AD 20 sec max effort
rest 3:40
x4
rest walk 6 min
x2 ok, long time afterward to recover "normal" breathing
Thurs 9-19-2013
A. Power clean x8 light EMOM for 15 min 95#
B. Power snatch x3 EMOM for 15 min 105# x five minutes, 110# x ten minutes
+
EMOM for 14 min
odd - 5 deadlifts TnG 250#
even - 10 sec L-sit ok
Fri 9-20-2013 off
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