Sun, June 13, 2010

Jaron and his bud Jason
RIP my friend, we'll continue to train because we can.

2011
part 1:
Run 60 sec @ 85%
Rest 5 min x 8
(perform HSPU practice for 10 min b/t sets 4 and 5)

rest 4+ hours

part 2:
A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec

2010
part 1:
Run 4 min @ 5K pace
walk rest 2 min
repeat 5 times

rest 2 hours

part 2:
For 10 min on the minute:
2 Power Clean - 80% of 1RM
rest EXACTLY 3 min
As many total reps in 12 minutes;
5 unbroken HSPU
5 muscle ups
rest EXACTLY 3 min
AMRAP Double Unders in 5 minutes
(score is weight used in # for cleans + total reps in couplet + total DU reps)

post loads, times and notes to comments
Mon off for 2010, single for 2011
Tuesday single for 2010, double for 2011