Wednesday April 29, 2015

A.  Warm up

5 min amrap
30 double unders
10 box jumps
5 strict ring dips

5 rounds

B) 10x2 snatches @ 75%- drop each time
goal is to be smooth and perfect with the technique

done at 175

felt pretty good today. shoulder was a little tight so was getting a little bounce forward.  Messed around with a wider grip to try to stop repeatedly destroying my pelvis when I snatch.  I think I like it.

C)
for time:
21 dumbbell thrusters 35lb
run 200
18 db thruster
run 200
15 db thruster
run 200
12 db thruster

5:13

D)
4rds
:45 max cals on airdyne
:45 max c2b
rest 2 minutes

WOW that sucked

airdyne-28,28,21,23
c2b-22,22,18,21

did this one about 10 minutes after the 1st one so the c2b were tough, my arms were still blown up.  Airdyne is just evil.