Week of 09.16.2013 - 09.22.2013

Monday:

am: 

1 mile run 80%

100 double unders

800m Run @90%

100 double unders @80%

Score: 11:xx?
Comments: First set of DU's were atrocious. Have to get a good warm up in with DU's.

pm:

A. Complex: Deadlift + Hang Squat Clean + TnG SqT Clean + 3 x Front Squats
Score: 135#
Comments: Technique!!

B. 7RM TnG CG Deadlift

Score: 215#

C. 4 rds

15 Kb Swings (53)

10 Burpees

5 Hang Power Cleans (133)

Score: 7:47

Tuesday
Cyclical Work

:30 on @90

:30 off @60

x 14 min on Rower

accumulate 3 min of L-Sits (your choice how)

pm:

A. Snatch Complex: Deadlift + Hang below Knee + TnG Snatch (set hips properly on the TnG)

Score: 115#

B. Snatch Grip Strict Press - 5 x 3 - ascending - find a 3RM with this
Score: 93#

C. Back Squat Cluster 3.3.3 x 3 - ascending; rest :20, rest 3 min
Score: #175
Comments: Too easy

D. 

4 Mile Hill Run
36 Minutes.. VERY steep!

WED: Rest

Thursday- Saturday

Completely forget... Know I did

AMRAP 10

Row 250m

15 Burpees

10 HSPU

Score: 4 + HSPU were at a deficit. 

Probably did some other horrible metcon on Thursday.

Sunday

:30on/:30off x 20 on rower

AMRAP 10

Run 200m

15 Box jumps (20 - step down)

10 SqT Cleans (103)

Score: 4+??

rest 5

AMRAP 10

15 Cal Rower

10 Wall Ball

15 Swings

Score: 5+

Complex: 2FS, 1 STOH, Clean
Score: 165#

100 HSPU for time w/2 partners: 2:12

3 Rounds:
250m row, 25WB, 15KBS
10:01 (with two partners)

Flight Simulator: 18:00