September 11 Friday

A. Hang Snatch + 3 OHS, 1/90 sec for 8 sets building **remember, full squat unless power is noted
B. Over Head Squat @ 33X1, build to 3RM <12 min
C1. Single Arm Bent Row @ 20X1, 4 x 8-10/arm, rest 20 sec b/w arms **heavy
C2. Ring Bicep Curls @ 30X1, 4 x 10-12 reps, rest 2 min
+
4 sets @ high CONSISTENT effort
10 DB Thrusters, 30#/H
10 Push Ups
Run 400m
rest 2 min b/w sets

A: 105
B: 115 (overhead wide grip was hard to keep, I moved my hands in a couple of inches and it felt better).
C1: 20, 30, 40, 53lb kb (didn't have any db's over 40, so I used a KB)


4 sets
1: 3:15
2: 3:20
3: 3:28
4: 3:26