Tuesday, 081914

Tasia & Jon are preparing for Granite Games in less than 30 days!

add In today: am or pm; a separate session if you have time 
Endurance Training: 
1 min of rowing :30 rest 
2 min of rowing, 1 min rest 
3 min of rowing, 1:30 rest 
4 min of rowing, 2 min rest
5 min of rowing, 2:30 rest 
500m max effort row 
*scores two separate  , max meters on minutes + best time on 500m

A. Blocks: Snatch - Power - @knee - 5 x 2 @85-89% 3x1@90-93%
B. Bounding Work; fwd Momentum x 2-3 reps per course 
C1. Deadlift @60-62% x 10-12 reps  x 3 sets ; rest :15
C2. strict HSPU x max reps x 3 sets ; rest 1 min 
D. “annie” 
E. DB SA Row - 5-7 reps x 4 sets each side; rest :30 between arms