April 30, 2013

Oly:
1) 10×3 Power Snatch @ 80%, EMOM, @125#, 57kgs

Strength:
1a) 3×30 seconds Max Zurcher Yoke hold. Increase load each set. EOMOM
1b) 5×3 Front Squat @ 75%, Super set w/1a
2. 3 x 8 Bench Press @160#, 72,3 kgs + 3 x 6 Bossu Pushups
3. 3 x 8 Back Squats @255#, 116kgs

Conditioning #1
For time:
20 Wall Balls 20/14
40 Pull-ups
20 Wall Balls 20/14
40 Pistol Squats
20 Wall Balls 20/14
40 Ring Dips
20 Wall Balls 20/14
40 Hand Stand Push Ups
20 Wall Balls 20/14
13:39. Sub HSPU with reg Pushups

Conditioning #2
5 RFT
400m Run
12 Thrusters @95#; 43,2kgs
12 Pull-Ups
19:30. The heat killed me...