Tuesday 19 November 2013

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

A. 7x1 snatch @ 65%, 70, 75, 80, 85, 90, 90+. rest 1:30.
B. 1. 3x10 back squat (+10# each set from last week), rest 1:00
     2. 3x20 push ups, rest 1:30
C. 5x2 snatch balance (progressive, work up to heavy double), rest 1:30.
D. 5:00 amrap
       12 thrusters 95/65
       12 chest to bar pull ups
    --rest 2:00--
     3 rounds
       12 squat snatch 115#
       12 ring dips
    --rest 2:00--
     5:00 amrap
       12 deadlifts 225/155
       12 AD cals
E. 5:00 row @ z1
    --rest 2:00--
     500m row @ 1000m max + :03
    --rest 2:00--
     500m row @ 1000m max + :05
    --rest 2:00--
     500m row @ 1000m max + :07
    --rest 2:00--
    *repeat the 500m intervals 3x (total of 9-500m's)
     walk 5:00 cool down