12/20/11

AM
A.
Perform two snatches every two minutes, using these sets to build to a new 1-RM:
0-2 = 150 x 2
2-4 = 160 x 2
4-6 = 170 x 2
6-8 = 180 x 2
8-10 = 190 x 2
10-12 = 200 x 1
12-14 = 210 x 1
14-16 = 215 x 1
B.
Two sets of:
GHD Sit-ups x 25 reps
Double-Unders x 50 reps
Rest 90 seconds

PM
A.
Ten sets of:
Back Squat x 2-3 reps
(all sets heavy!)
Rest 3 minutes between sets.
B.
Five sets for times of:
Row 350 meters
Rest 2 minutes

Results:
AM
A. completed as written except failed at 215 twice. Made all other snatches and they felt great and easy.
B. 5:19
PM
A.
1. 255 x 3
2. 260 x 3
3. 275 x 3
4. 280 x 3
5. 280 x 3
6. 280 x 3
7. 280 x 3
8. 280 x 3
9. 280 x 3
10. 280 x 3
B.
1. 1:14.6
2. 1:14.4
3. 1:14.1
4. 1:12.9
5. 1:10.9