Monday March 10th, 2014

   @ 4:45pm   
a) emotm x 12:00 (4 sets of each) 
      1) 12 alternating db snatch 70#
      2) 12 burpees to 6" target
      3) 30 double unders 
completed. open up the posterior chain, and got the legs and lungs firing. on strictly conditioning days, these types of warm ups are needed rather than skill work. 
b) for time: 
      1) 50-40-30-20-10 wall balls 20#
      2) 10-8-6-4-2 power cleans 185#
9:16. had a great situation for this conditioning, as Zach-Teresa-Karrie were a team against me. was a great way to get me to push and put it in a somewhat competitive environment. went unbroken on the wall balls, then singles on cleans until the sets of 4 and 2, each of which were unbroken. was feeling it a little bit in the lower back and legs. good work here. 
 (rest as needed) 
c) 3 rounds 
      1) 400m run
      2) 14 ghd sit ups 
      3) 21 box jumps 24"
8:59. we measured out a 400m course going down 13th street. worked out well. runs and rounds were consistent throughout the conditioning. runs were 1:35/1:35/1:31, and rounds were 3:04/3:04/2:51. lungs and legs were feeling good here and the running felt strong. overall very happy with the work today.