Week of 09.29.2013-10.06.2013

Monday
18 Minute Recovery Run

Tuesday:

am:

A. 10 min light jog w/ vest

B. 

:30 on @90

:30 on @50

x12 min

C. 3 min Plank Hold
Score: 2:20 then :40

pm:

A. Front Squat 5x3; working sets at 80%

Score: 175, 175, 185, 185, 185

B. Snatch - 1.1.1 x 5 ; rest :10 between; rest 3 min between sets

Score: 115, 120, 120, 125, 125

C. AFAP

7 Muscle Ups

400 Meter RUn

rest 10 min x 3

Score: 2:18, 2:15, 2:16

Comments: MU 5,2. Then straight sets on 2 and 3 rounds.

Wed:

A. Clean High Pull (chinese style) - VIDEO!!!!, heal heal heals!  

Score: 175#

Comments: Felt heavy.

B. 

AMRAP 10

200 Meter Run

15 Box Jumps (24) step down

10 Deficit HSPU (45's to abmat)

Score: 5 +

rest 5 min

AMRAP 10

200 Meter Run

15 Air Squats

10 Burpees

Score: 5+

Thursday
Technique work at CFF

Friday

EMOM 20:
10 70# swings
100m sprints

Score: each round finished in :20-:19 sec

EMOM 10:
3 Sq Cleans at 135#

5 Rounds
10 DL (135#)
10 Burpees

Saturday
Sally w/95#, missed last squat

EMOM
3 Hang power cleans (135#)
Comments: Last round did 10 in a row. Technique clicked!!