Thursday, November 25, 2010

Training: 11/25/2010

TRAINING:

3 sets:
12 hang power snatch - 115#/80#
2 x [30 sec burpee broad jumps/30 sec double unders]
rest 2 min
(rest 5 min including last 2 min of last set)
3 sets:
15 KBS heavy!
2 min Airdyne @ 90%
rest 2 min
(rest 5 min including last 2 min of last set)
5 sets:
30 total alternating Russian step ups unweighted - 24" box
rest 20 sec
30 m bear crawl - 25#/15# DB's per hand on carry
rest 20 sec


Results:

A. All hang power snatches UB (115#)
Rd. 1 (17 BBJ/68 DU)
Rd. 2 (15 BBJ/51 DU)
Rd. 3 (15 BBJ/63 DU)
5min rest

B. All KBS UB
Rd. 1: CALS/AVG. WATTS: 43/321
Rd. 2: CALS/AVG. WATTS: 41/300
Rd. 3: CALS/AVG. WATTS: 44/300
5min rest

C. All Unbroken with 20 sec rest between movements (Bear crawls were awesome.)

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