Monday May 13, 2013

A. Power Snatch, on the minute, every minute, @ 135 lbs x 2 repetitions x 10 minutes.

B. Overhead Squats @ 20x1, 5-7 repetitions x 3 sets, rest 3 minutes between sets.

     - Did 165# for 7 reps

C1. DB Tricep Flat Bench Extensions @ 40x1, 6-8 repetitions x 3 sets, rest 1:30

     - Used 30# DB's

C2. DB Back Extensions Drop Sets @ 301, 4.4.4 x 3 sets, rest 1:30

     - 35, 25, 20

D1. Burpee Muscle Ups, 4 repetitions x 3 sets, rest 1 minute.

     - Failed on last rep of last set

D2. High Bar Back Squat,  7-9 repetitions @ 175-195 lbs x 3 sets, rest 1 minute.

     - USed 195 on all sets

PM Session:

Zone 1 Work + Gymn Prep + Zone 1 Work

10 Minutes of Light Airdyne

+

rest 10 minutes

+

3 Rounds not for time of the following: For Quality

Row 500 Meters

20 Pistols(10 each leg)

7 Kipping Handstand Push Ups

+

rest 10 minute

+

10 Minutes of Light Airdyne