Training 2013.10.08

Workout A. snatch X 3 X 4; rest 2:00 B. run 1,000 meters X 3; rest 4:00 C. accumulate 120 seconds in ring FLR Results A: 95# x 2 / 95# x 2 / 95# x 2 B: 5:13 / … Continued

Training 2013.10.07

Workout A. for time 20 shoulder to overhead (STOH) @ 135/95 run 400 meters 20 strict pull-ups run 400 meters 15 STOH @ 135/95 run 400 meters 15 strict pull-ups run 400 meters B. ring rows X 8-10 X 3; … Continued

Training 2013.10.05

Workout 3 miles РTime Trial Results Time: 25:30.  Average Pace: 8:29 http://connect.garmin.com/activity/385927318

Training 2013.10.03

Workout @ 85% of MPE 5 sets of 60 seconds on/60 seconds off 5 russian swings (55/35) + 5 push-ups (alternate for 60s) run 200 meters w/squats for remainder of minute row for meters box jump @ 24/20 (step down) … Continued

Training 2013.10.01

Workout A. push-press X 3 X 3; rest 2:00 B. EMOM for 12:00 odd sets = power clean X 5 touch and go reps (tough-but-doable) even sets = 3-5 chest-to-bar pull-ups Results A: 145# / 155# / 165# B: 135# … Continued