Tuesday 26 November 2013

All Brids- c, e, and f
Choose- a+b or d

a) 3x10 back squats (add 10# per set from last week). rest 1:00.
    3x15 ring push ups (feet at same height as or higher than the rings). rest 1:30.
b) 4x1 back squats (heavy). rest 2:00. 
c) 7x1 snatch @ 65, 70, 75, 80, 85, 90, 90%+. rest 1:30.
d) 5x1 behind the neck snatch-grip push press + snatch balance + ohs. rest 1:00.
    3x15 ring push ups (feet at same height as or higher than the rings). rest 1:30.
e) row 7k @ z1 (65-74%).
       *every 1k, :45 push up plank hold
f) 9-6-3
       205#/135# squat clean
       burpee over box jumps 30"
   ---5:00 rest---
    15-12-9
       115#/75# overhead squats
       chest to bar pull ups
   ---5:00 rest---
    21-15-9
       AD calories
       wall balls 30#/20# (or as close to that as you have)