30.06.2014 - AM 30:30 Row + PM Lifting

AM

30:30 row x8
3 minutes rest
x2

PM

A. Broad jump; 6x3

B. Power snatch; 3x3@75%; 60s rest
75kg

C. C&J; heavy single in 10 minutes
125kg - Called it here as the jerk started to get messy.



D. Front squat; 3x70%, 2x75%, 1x80%; every 2 minutes x3 (9 sets total)
98, 105, 112 - No belt

E. Snatch grip deadlift; 4x4
120kg 

11.04.2014 - DE Lower

A. Box jump; 6x3
36"

B. Back squat; 2@65% every 30s x12
104kg - based off 160kg since i haven't squatted 170kg in some time.

C. 2 T&G power clean @70% every 30s x8
87.5kg

D. Step ups; 3x8-12
60(12)x3

E. Snatch grip deadlift; 3x8-12 (with straps)
80(12), 90(12), 100(12)

F. 100 KB swings @24kg
3:48 - Wasn't sure if this was for time so i timed it anyway, 80 quick chalk then 20.

E. 1000m row
3:24.4