When I'm in my groove there is no thinking. Everything just happens. ~Ozzie Smith

Friday, April 13, 2012

Finally Friday

Long week, glad it is over. Finish it out with some fatigue and enjoy the weekend.

Skill
Double Unders
10 minutes practice

Work
1 minute rounds for max time:
  • 90 degree air squat - easy day
  • L sit hold - knees still bent
  • Ring row top position - pinch @ top, 3rd rnd tough
  • Wall Handstand - great ;)
  • Chin over the bar - super fatigue in biceps, used both grips
Notes: hold each position for as much of the minute as possible.  If you fail before the minute expires, you may resume as soon as able.

Rest 1 minute after completing all stations and repeat 3 times.

Strength
Power cleans
5@95#, 3@100#, 1@105#

Deadlift DE
3reps x 10 sets @ 105# on the minute

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