August 7th, 2014

AM
10:00 handstand walk practice
+
For 30:00 @ very easy pace:
:60 AirDyne
:60 1-arm Farmer’s walk, 70 (switch arms @ :30)
:30/side plank
:60 row
:60 bear crawl

PM
A. Hang power snatch, 6 x 2 tough; begin a set every :90: 125#
B. Clean-grip deadlift, 18 x 1 @ 225, begin a set every :30
C1. Close-grip bench press, 3-3-3, 20X1; :60 rest 125, 135, 135
C2. Pendlay row, 3 x 3-4, 21X1 (pause on ground); 2:00 rest: 115 all sets
+
4 sets for even times:
35 double-unders
4 handstand push-ups, 2-4″ deficit
8 strict pull-ups
150m row
8 burpees over the rower
2:00 rest
Notes: learned a lesson on pacing with deficit hspu– times were all over the place, and I measured the deficit and it was 5″, which won’t happen again 😉 ..unless you make me

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