Tuesday, 131029.

ALL BRIDS- A, B, D, and F.
CHOOSE- C or E.

A. warm up
       1. 9:00 rowing.
         (3:00 @ 65% of max 1000m row pace)
         (3:00 @ 70% of max 1000m row pace)
         (3:00 @ 75% of max 1000m row pace)
       2. snatch specific warm up
B. olympic lifting
       5x2 snatch (from blocks- just above knee) + ohs.
          *rest 1:30
C. strength + gymnastics
       1. 3x8 back squats (add 10# per set from last week). rest 60 seconds.
       2. 3x12 chest to bar pull ups. rest 90 seconds.
           *hit a set of back squats, rest :60, hit a set of chest to bar, rest :90.
           *repeat for 3 sets.
D. conditioning.
      3 rounds, for time.
           8 clean and jerk 185#
          12 toes to bar
          16 hand release push ups
E. extra conditioning
      15:00 row @ Z1 (zone 1= 65-74% (OPT terms))
          *we will base this off your max 1000m row pace.
          *example- if your 1000m row is 3:30 (1:45/500m), pace here would be 2:12-2:22/500m.
F. accessory work.
      1. 3x12 glute ham raise. rest 45 seconds.
      2. 3x8 roll to candlestick. rest 45 seconds.
          *alternate the same as part C.