September

10 sets:
500m row @ 1:55.0/500m – call the session if you can’t hold sub-1:56.0
3:00 rest (6:00 rest after set 5)

PM
A. Muscle snatch, build quickly to a tough but perfect single
B. Back squat, 4-4-4-4 starting moderate and adding so last 2 sets are very tough, 20X1; 3:00 rest: 165, 175, 185 195
C. Squat snatch, 10 x 1 tough; begin a set every :60: 125, 125, 135, 145×5, 155
D. Weighted pistols, 5:00-8:00 practice – nothing heavy went up to 25# each leg
+
3 sets for even times:
20 AirDyne calories
15 HR push ups
30 unbroken double-unders
2:00 rest

Splits
2:25
2:27
2:25

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