12/22/14

22nd
AM:
20-30 minute airdyne 70%
every 2-3 minutes complete 1 TGU per arm 1.5 pood

30min

PM:
A. Snatch; 2x5 @80%; Rest 2-3 minutes

160# - Felt OK

B. PC & Jerk cluster; 2.2.2; Rest 20 seconds/Rest 3:00 x3 sets

180#

C. Block Snatch Pull; 1-2x3; Rest 2 minutes - 90% ish percent of 1RM

180#

D. KB Rack Squat @50x0; 6-8x4; Rest 90 seconds

53# - 8, 8, 7, 7

+
3 RFT
100 meter kb rack walk 1.5 pood per hand
100 meter waiter walk 1.5 pood per hand
100 meter farmer walk 1.5 pood per hand

20:34 - That was tough!!