August 30th, 2014

AM
10:00 dynamic run prep/warm-up – glute/hip/calf prep + butt kicks, high knees, carioca, etc.
+
5 sets:
200m run @ 90% aerobic – not a sprint, all sets should be even times
:45 rest
+
10:00 walk cool-down

Afternoon with a Regional Athlete Chris Landrum (does Invictus programming):
He’s one of my teammates for the competition next weekend.
6min AMRAP:
3 Snatches (any style) 115#
6 lateral burpee over bar
9 chest to bar pull ups
rest 4min
6min AMRAP:
3 Snatches (any style) 105#
6 lateral burpee over bar
9 chest to bar pull ups
rest 4min
6min AMRAP:
3 Snatches (any style) 95#
6 lateral burpee over bar
9 chest to bar pull ups

Rounds:
5
4
almost 4

PM
A. Power snatch, 8 x 2 touch-and-go @ 75-80% of 1RM; begin a set every :40: 115#
+
8:00 @ 85% of [150m row + 2 muscle-ups + 15 air squats]: 4 rounds
4:00 rest
8:00 @ 85% of [12 hand-release push-ups + 8 box jump-overs @ 20 + 40 double-unders] Almost 6 rounds
4:00 rest
8:00 @ 85% of [20 AirDyne calories + 2-3 strict CTB pull-ups + 1 wall walk] 3 1/2

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