wed 3 oct 2012

10am-
10 min run warmup/dynamic hips/ankles
+
90s @ 3k race pace
rest 3 min x 4
+
3 min @ 3k race pace
+
10 min cooldown-static hips/hamstrings/calf

1pm
A. triple jump practice
B. reverse shot practice
C. 3 rack jerk dips, rest 3 min x 5
D. 1 jerk recovery, rest 2 min x 3
D. 1.1.1 split jerk, rest 2 min x 3


4pm-

5 min amrap
12 front squat 135
12 burpee over bar
12 push press-135

rest 10 min

5 min amrap
12 DB thrusters-35#
12 toe 2 bar
36 double unders

rest 10 min

5 min amrap
12 wallball
12 power snatch-75#
12 box jump

rest 10 min

5 min amrap
12 ohs 95#
12 pushups
12 pullups

am results-
400m every set in 1:24-1:26,
800m for 3 min set, felt good on all, calves a bit tight from not running as much lately, will get them to loosen up by next weekend