130722

morning session
-----------------------
swimming
a) 50m warm up
b) ladder.
      25m. rest. 50m. rest. 75m. rest. 100m. rest. 75m. rest. 50m. rest. 25m.
c) 50m cool down
------------------------------------------------------------------------------------------------------------
mid-afternoon session
-----------------------
a) 3:00 air dyne.
    performance lab warm up.
b) front squats. 5x1. "heavy". rest as needed.
     255. 285. 305. 325. 345.
c) snatch. every :90 x 1 rep x 10 sets.
     55%. 150.
     60%. 165.
     65%. 180.
     70%. 195.
     75%. 205.
     80%. 220.
     85%. 235.
     90%. 250.
     90%+. 255.
     90%+. 265 (f).
d) back squats. rest 2-3 minutes.
     x5 @ 65-70%. 320.
     x3 @ 75-80%. 370.
     x1 @ 85-90%. 415.
e) back squats. e3motm x 2 reps x 5 sets @ 95% - 435.
f) 7:00 air dyne.
------------------------------------------------------------------------------------------------------------
night session
-----------------------
emotm x 30:00
1st minute. 4 muscle ups.
2nd minute. 8 toes2bar.
3rd minute. 12 wall balls 20#.