Tuesday, 07092013

A. Front Squat : EMOM x 10; 3 reps @ 70-75%

B.  MAP Training - @85%

AMRAP 10

Row 350m

12 OH Walking Lunge (shoot for narrow group) (95/63)

9 T2B

Rest 5

AMRAP 10

3 Muscle Ups

6 HSPU

18 CAL AD

Friday, 04122013

1)
A. Snatch 1RM for Day (squat)
B. few sets of Doubles
C. 1RM Power Snatch
D. FS - 4x2 @22X1

2)
A. Lactate Endurance Tester
15 Hang Power Cleans (135/95)
400m Run
15 Hang Power Cleans
B. 10 min Recovery AD - Z1

* lighter volume today, prepare for tomorrow.