1/11/13 Friday
Fitness A1. Deadlift @ 20×1; 6-8 x 3 sets; rest 60sec A2. Single arm Shoulder Press; 6-8/arm x 3 sets; rest 60sec A3. Double Under Practice; 60sec; rest 60sec + B. “Jackie” For time: 1000-Meter Row 50 Thrusters (45/33 lb. barbell)…
5/11 Saturday
12 minutes to establish a 1rm Snatch Balance. (must catch weight in bottom of squat!) -then- 3 round for time of: Run 400m 20 Burpees 20 KBS (games standard-bell facing ceiling) 24/16kg