19
JULY, 2012
TRAINING
(130P)
A.
BACK SQUAT
1X3@90% = 385#
1X1@100% = 415#
1X1@105% = 430#
1X1@110% = 440#
1X1@105% = 430#
REST
3M BETWEEN SETS
*Felt better this week. 440# is the most I have done in about 6 months so that is progress.
B. 3 STOP SNATCH + HI HANG SNATCH
7X1
REST
90 SECONDS
*165/175/185/195/205/215/225/225
C.
200M
ROW
6
HANG PWR CLEAN AND JERK (155)
8
BURPEES
10
OTB (24”)
200M
RUN
REST
4M (X4)
1. 2:15
2. 2:32
3. 2:40
4. 2:21
*Frustrated that my last set was so much faster than my 2nd and 3rd. I thought I was pushing pretty hard on Rounds 2 and 3 but apparently not. Had someone chasing me on Round 4 and that made me pick it up. This was pretty miserable but glad we did it.
*Had Crowder, Bostic, PK, Baity, JBenham, Preston, and Kyle all come in and train with me today and it was great to get them in here for the workout. Good stuff.
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