7/22/14

22nd
A. EMOM 20 minutes
Odd minute: 2-4 rope climbs 15'
Even minute: Barbell Push Press x4-6 - you pick weight

2 RC
6 PP - 125#

B. Elbow supported external rotation @2020; 8-10/arm x3; Rest as needed - https://www.youtube.com/watch?
v=_EHmq1yPhnU

10# - 10
12# - 10
15# - 8

+
4 sets
10 prisoner squat jumps - https://www.youtube.com/watch?v=sbXb_uH_uV0
100 meter sprint
Rest 3:00
- Log time per set
- Need more warm up. Do some row sprints in the warm up. You shouldn't get faster as the sets go on.

30.88
30.72
30.33
30.62

Rest 10 minutes

4 sets
5 power clean and push press 115#
20 seconds max airdyne sprint
Rest 3:00
- Log cals on AD per set

9
9
9
9