04262013

Session 1 
A. One Running Clock 
40 min
1. 10 min to est 1RM Snatch - shoulder was tweaky so only did power snatch up to 155
2. 10 min to est 1RM BS for day - 295x1, 305xF
3. 10 min to est 1RM Thruster for day (from floor) *once start decent to Thruster, feet CANNOT move. - 210 PR*
4. 10 min to eat 1RM Front Squat - 265x1, 280xF

Rest 

B. Front Rack barbell walk. Max distance x 2 (405/315)

Got from the first bay door to the dumpster next door.  Maybe 50 feet.  Will be implementing these more as they were great for the hips.  Really felt them later in the week.

C. Farmers Carries - 100m Intervals

Used 140# per handle for 100m.  Didnt put them down at all.  Did 2 sets 

Session 2:

D. AMRAP 10
5 T2B
10 Burpee Slam Balls (50/30)
15 Box Jumps (24/20) - step down

Score - 5+23

E. Row Intervals 
:20 On :20 Off
85-90% x 15-20 Intervals 

041013

A. Skill: Muscle Up Work - Rings / Bar
*use # if the MU is not an issue + DB Snatch Practice. Get comfortable with the movement - 10 min

30# mu.

B. L Sit Holds - accumulate 1 min from rig, 1 min on Pbars, 1 min with 1 more variation ; ie: floor, rings, change grip etc

C. HS Walk Practice - 5 min

D. AMRAP 5 - Thrusters
95/63 x12
135/93 x12
165/108x12
195/123 x12
Etc
Got through 1 @ 165

Rest 5

5 min To establish 1RM Thruster at this Point
Got 195 but back was still unstable as usual at the top. Locked out fine but find go any higher.

E. EMOM: x 20
Odd: Pistols x 8-12
Even: C2B 6-8

Did this during kids class in their transitions

F. Recovery Row - 7 min at 2:10/2:20 Pace