Thursday, 04.19.12

Strength:  Front Squats: 1-1-1-1-1-1-1
Worked up to 175#, which is a 20 lb. PR from a year ago.

Conditioning:  
As many rounds possible in 12:00:
-5 one-arm Kettlebell Thrusters (each side)
-5 one-arm Kettlebell Snatches (each side)


6 rounds +4 thrusters
*Use the same KB for the entire workout, and go as heavy as possible.

Tuesday, 04.17.12

Rest day

Wednesday, 04.18.12

SWOD: 5x3 @ 115 (80% 1RM)

Max Rounds in 3 minutes of:
- 3 Hang Power Cleans @ 65% of today's weight
- 6 Sit Ups
- 9 Squats
5 rounds with 1 minute rest in between

25 Rounds +3 HPC + 1 sit-up