Wednesday 11/16/11- Week 10/Intervals

Strength

1) 5x1 Split Jerk @ 85% - rest 90 sec.
2a) 5x5 Push Press - heaviest possible, rest 60 sec.
2b) Back Squat: 2x3 @ 45%+20% chains, 2x3 @ 55%+20% chains, Max Effort @ 65%+20% - rest 60 sec.


Conditioning

4 rounds for total time of:

Run 200m
9 C2B Pullups
12 Push Jerks 115/75#
15 Box Jumps 20"

Rest 1:1
-subbed out 200m row instead of the run...rounds were between 1:53-2:30

Midline

3x15 UB GHD Situps - rest 60 sec.- done