Monday- 07/18/11- Training- 11 days til Cali

If you can run in the AM do this.
10 min. run @ Z1
+
5 Sets:
Run 1 min. @ 90%
walk/rest 1 min.
+
10 min. run @ Z1

Rest 6 hours

5 rounds for time:
1 squat snatch @ 115#/80#
9 OHS @ 115#/80#
15 GHD Situps


If not do this:
10 min. run @ Z1
+
5 Sets:
Run 1 min. @ 90%
walk/rest 1 min.
- went a little hard on first two sets but felt good, didnt get lactic but breathing was labored on last two sets
Rest as needed

5 rounds for time:
1 squat snatch @ 115#/80#
9 OHS @ 115#/80#
15 GHD Situps
-7:44, missed first snatch attempt on rounds 2 and 3. Should have been about a min faster, left hip flexor got tight after the runs and I didnt take the time to warm it up properly.  
+
10 min. run @ Z1