A. Squat Snatch, build to 170lb for a single
B. Back Squat @ 40X1, 1 rep @ 90% RM x 8 sets, 2 min
C. AMRAP Burpee Ring Muscle-ups in 7 minutes (same set-up as 2013 Regionals)
D1. GH Raise @ 30X0, 8-10 reps x 5 sets, 2 min - slow tempo for first 6 reps, fast tempo for last 6 reps, add/reduce intensity as needed
D2. L Sit on Rings, 15 sec hold x 5 sets, 10 sec
D3. Front Rack KB Carry @ 24kg/arm, 25 sec walk x 5 sets, 10 sec
D4. Weighted Front Bridges from hands on floor/locked elbows, 30 sec hold x 5 sets, 60 sec rest - place 45lb plate on back
A. completed
B. completed @ 220#
C. 26 reps... 4 reps better than regionals, and i felt way better throughout
D1-D4 completed, tough
9
PM - Airdyne MAP
3 x 5 min Airdyne @ 90%/5 min Airdyne @ 50% - slightly slower than 90% pace from past weeks, this will be much more difficult
I will complete this tonight
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