October 23, 2012

(9:30 am)

A.

40 minutes easy AirDyne

(4:00 pm)

B.

Five sets of:

3-Position Snatch

(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground_

Rest 2-3 minutes

Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.

C.Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.

D.
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds

Results:
A) Complete (9.88 miles)
B) 165, 185, 205, 220, 240(2), 235(2), 225
C) 335, 375, 405, 425, 445(f), 425
D) Complete