Tuesday, 131105

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

A. 1. 9:00 AD (substitute rower)
           (3:00 @ Z1, 3:00 @ Z2, 3:00 @ Z1)
     2. power snatch/squat snatch warm up (depending on part B)
B. EMOTM snatch x 4 reps x 12 sets.
        *you can choose between squat and power, depending on your strength/weakness
        *make the load moderate for 4 reps as it will be 48 total reps
C. 1. 3x8 back squats (+10# from last week). rest 1:00.
     2. 3x14 chest to bar pull ups. rest 1:30.
D. TEMPO row- 15:00 total.
      3 x 5:00 @ Z3 (85-90%- use max 1000m for pacing). walk rest 2:00 between sets.
E. 1. 12-9-6
         hang power snatch 115#
         lateral burpee over the bar
       --5:00 rest--
     2. 12-9-6
         clean and jerk 115#
         ring dips
       --5:00 rest--
     3. 12-9-6
         overhead squats 115#
         hand release push ups
F. 1. 3x12 glute ham raise. rest :45.
    2. 3x8 roll to candlestick. rest :45.