Monday December 31, 2012

A. Snatch off blocks at above knee, 2.2 x 4 sets, rest 3 minutes.
     - 125#, 135#, 145#, 155#

B. Power Clean off blocks at above knee, 2.2 x 4 sets, rest 3 minutes.
     - 185#, 205#, 215#, 225#

C. 3 sets of the following @ 97% of
Row x 40 seconds
Rest 4 minutes

     - 1:20, 1:23, 1:25 (500M Pace for each round)
+
Rest 7 minutes
3 sets of the following @ 97% of:
Power Cleans @ 135 lbs x 5 reps
Airdyne 15 calories
Rest 4 minutes

     - Each set took me about :40