Friday January 3rd, 2014

   session 1   

every 2:00 x 15 sets 

  250m row + 10 ball slams (40#) (or 10 plate slams 45#)

(rows should be progressive. use first few sets as a warm up, then work up to a decently hard pace for last couple of sets)

   session 2   

a) emotm x 10:00- 3 tNg deadlifts 

       @ 205, 225, 245, 265, 285, 305, 325, 345, 365, 385

b) 5 rounds (rest 1:1)

round 1- 9 bar facing burpees, 12 thrusters 95#, 15 toes to bar, 18 deadlifts 155#, 21 box jumps 24"     round 2- 9 thrusters 95#, 12 toes to bar, 15 deadlifts 155#, 18 box jumps 24", 21 bar facing burpees

round 3- 9 toes to bar, 12 deadlifts 155#, 15 box jumps 24", 18 bar facing burpees, 21 thrusters 95#

round 4- 9 deadlifts 155#, 12 box jumps 24", 15 bar facing burpees, 18 thrusters 95#, 21 toes to bar

round 5- 9 box jumps 24", 12 bar facing burpees, 15 thrusters 95#, 18 toes to bar, 21 deadlifts 155#

c) tabata airdyne x 2 sets (rest 5:00 between sets)