October 9th, 2014

A. Power snatch, build quickly to a heavy single
155# PR?!
B. Power snatch, 15 x 1 @ 80-83% of A; begin a rep every :30
130#
+
For reps:
3:00 strict pull-ups: 29
2:00 strict ring dips: 19
:60 double-unders: 60 unbroken.. transition only left me with 40sec left :/
+
3 sets @ 85%:
20 AirDyne calories
7 glute-ham sit-ups
10 back extensions
25m heavy sled push w/straight elbows
2:00 rest
+
8-10 sets:
150m run @ 90% aerobic – not a sprint, all sets should be even times
:40 rest

I’ll time these next session

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