Tuesday and Wednesday Sept 20,21 2011 training

Tuesday September 20

4 sets @ 97%:

15 power snatch - 95#/65#

15 burpees

25 double unders

rest 4 min after 1st set, 5 min after 2nd, 6 min after 3rd

All sets between 1:32 and 1:36.

Wednesday September 21

part 1:

3 sets:

Row 1K @ 97%

rest 10 min after set 1, 12 min after set 2

3:12.2, 3:16.1, 3:16.6

rest 6.5 hours

for time:

30 ring dips

Run 1600 m

30 ring dips

Run 800 m

30 ring dips

Run 400 m

12:54. ring dips went 30, 21/9, 21/9. runs were 5:54, 3:18, 1:30. mile time is probably 5:30 ish now when fresh.