6/17/16

AM:

40 Calorie Ski- 2:48 (2:12/500m pace)
rest 1:1
30 Calorie Ski- 2:07 (2:14/500m pace)
rest 1:1
20 Calorie Ski- 1:04 (2:04/500m pace)
rest 1:1
10 Calorie Ski- :36
+
A1. Ring Kip Swings x 8-10 reps rest 1 minute

(8,9,9,9,9)
A2. Feet Elevated Ring Rows @ 3111 tempo x 8-10 reps rest 1 minute (8,8,8,(6,3),(5,3,2))

 x 5 sets

PM
A. Snatch Balance - 5 x 3 @ 75% of last week rest 2 minutes (pause 1-2 seconds catch each rep): 95# done.
B. Overhead Squat @ 3311 tempo 5 x 4 reps rest 2 minutes (5-10% heavier than last week) 105#, 110, 115, 125x2
C. Back Bridge Walk (as far as possible in 5 minutes: done