Monday November 21, 2011

AM
bigger run warm up
+
30 m flying efforts @ 90-95% - work on turnover!
walk back rest x 3
+
Run 30 sec @ 90% - form!
walk rest 2 min
Run 60 sec @ 90% - form!
rest walk 3 min
Run 90 sec @ 90% - form!
rest walk 4 min x 2
+
cool down!

Noon
A. Power Clean x 1/Split Jerk x 3 - moderate load - work on rack, re-rack and perfect feet position; rest 90 sec x 4
B. TnG Power Clean - 165-195# x 3-5 - heavy and tight form with good grip work; rest as needed x 3 - go by feel
C. 30 reps for time - 135# clean and jerk

PM
5 min @ 90% effort:
3 unbroken muscle ups
3 HSPU
10 pistols
rest walk 3 min

5 min @ 90% effort:
15 double unders
5 burpees
5 R KB snatch - 1.5 pd
5 L KB Snatch - 1.5 pd
rest walk 3 min

5 min @ 90% effort:
T line drill x 1
Sandbag cleans x 8 - 4/shoulder - 90-110#
rest walk 3 min