April 8th 2014

AM.

A1. WTD Pull up 3-4 @10X1 Rest 30 Seconds: 10# 4 reps all 4 sets

A2. WTD Bar Dip @30X1 4-5 Rest 60 Seconds: 2 1/2# 4 reps all 4 sets
x 4 

+

20 Second Airdyne @ 95% 

Rest 3 Minutes x 5

Rest 7 Minutes

20 Second Airdyne @ 95% 

Rest 3 Minutes x 5

Cals: 9, 13, 13, 14, 15, 14, 14, 13, 12, 16

PM.

A. Build to a tough Power Snatch: 135, kept squat snatching 145 accidentally

+

Using 80% of A

Do 2-3 TnG or not every 30 Seconds for 5 Minutes – if unable to get done in 30 seconds shut it down: 

110# did 3 reps not touch & go the first 2minutes/:30 then went to 2 reps/:30 and finished 

+

10 Minute z1 your choice: jog/walk 

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