July 15th, 2014

AM
45:00 AirDyne @ Z1, off every 15:00 for 5-10 butterfly pull-ups – record this and send over to me

PM

A. Muscle snatch, 3-3-3-3 moderate working fast turnover; begin a set every 2:00: 85#
B. Overhead squat, build to a tough single in 12:00: 185#
C. 1 squat snatch + 1 hang squat snatch, 7 x 1 tough; begin a set every :90
125#
D. BB front rack step-ups, 3 x 3-4/leg to 20; :60 rest between legs: 85, 95, 105 4 reps each set/leg
+
4 sets:
:40 row @ 97%
4:50 rest
Meters/set
215, 215, 212, 207

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