Tuesday 12.17.13

AM

AirDyne ZI flush - 20 mins

4.88mi / 147 cal / 14.7 avg. speed

PM

A. Segmented clean deadlift 4-6x

185#x6 / 185#x6 / 205#x6 / 215#x4

B. EMOM for 8 min 2x power snatch from blocks (at knee)

125#

C. 10-10-10 good mornings @32X1

55/65/75

D. 5x 20sec AD sprint - rest/walk 3:40 / rest 6 mins / then 3x

R: cal/dist

1 12/.14

2 12/.16

3 14/.16

4 12/.15

5 11/.15

rest 6 mins

1 11/.15

2 12/.15

3 12/.16