Sunday, October 3, 2010

Training: 10/3/2010

Workout:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed(95,105,135)
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min(255#,260#,265#,270#,275#)
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)

rest 4+ hours

part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h
(rd 1. 2 rounds +45; rd.2 2 rounds + 46, rd. 3 3 rounds, rd. 4 3 rounds)

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