Friday, 061314

Congrats to Juan... Hitting his 4 week goal (goal setting) on Day 1 

A. OHS - heavy 3 @33X1
B.  5 rds 
200m Run
20 GHD Situps
C. BB Row - build to heavy 6-8 reps; strict pulls, no jerking or hip relating swing here 
D. :30 sec Hs HOld x 6-8 sets; rest :20 in between ; focus on pushing through the floor with everything you have. Hands under shoulders and middle finger pointing straight forward. 
E. 10-30 min AB/AD session @Z1

Tuesday, 040814

Lynn - Opens

A. Snatch - from hip - 5RM + 90% for 2x5 drop set
B. Snatch Grip Deadlift - 10RM + 95% & 90% for 1 x 10
C. RDL  - 10RM
D1. Pullups 5 x 5; rest 1 min
D2. GHD Situps 5 x 15; rest 1 min
E. 
@110%
200m Run
15 KB Swings (70/53))
10 Burpees 
15 KB Swings (70/53)
200m Run
+
10 min recovery row @Z1