Thursday January 23rd, 2014

    session 1    
10x30 calorie airdyne @ 90-95% (walk rest 2:00)

    session 2    
a) 3 rounds (not for time)
      1) 10 chest to bar pull ups
      2) 10 hip extensions
      3) 10 kb ohs 53# (5 each arm)
b) 3x8 back squats (add 10# from previous 2 weeks) (rest 1:30)
c) 3x1 back squats (85-95%) (rest 1:30)
d) perform with a 30:00 running clock
     1) 00:00-10:00
           3 rounds- 20 deadlifts 185# + 10 toes to bar
     2) 10:00-20:00
           5:00 amrap- 30 double unders + 10 alternating db snatch 70#
     3) 20:00-30:00
           3 rounds- 20 overhead squats 95# + 10 burpees