Monday, April 22, 2013

130421

Training
morning session (10:30am)
   a) warm up- 500m row, mobility
                       snatch warm up sets/exercises
   b) snatch ladder, EMOTM
           165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265 (f, f)
   c) for time: 21-15-9
                       wall ball shots 20#
                        toes-to-bar
                        ring dips
               time: 6:48
------------------------------------------------------------------------
afternoon session (2:45pm)
   a) warm up- 500m row, mobility
                       exercise-specific sets
   b) 500m row
       10 burpee over the box 24"
       20 toes-to-bar
       30 shoulder-to-overhead 135#
       40 kb swings 53#
       50 double-unders
            4:00 amrap: row + 44 reps (14 shoulder-to-overhead)
            ---rest 3:00---
            6:00 amrap: row + 80 reps (20 kb swings)
            ---rest 3:00---
            for time: 8:26

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