Warm up
- Run 5 min

4 rounds of:
- .15 s Jumping Jacks
- .15 s Squats
- .15 s mountain climbers
- .15 s Jumping squats

10 minutes of:
6 Bent over barbell rows 40 kg even minutes
3 squat cleans 40 kg odd minutes

Skill dev: Snatch

Cool Down + stretch

Warmup:
30 air squats
20 roll outs
30 oh squats

5 rounds of:
10 push ups
15 sit ups
5 pull ups

Row 4 min
30/30 - 5 times

15 mins warm up
12 x 1 min @ 90% , 1 min relax
15 mins cool down

http://www.endomondo.com/workouts/270789072/6919328

Long Run

http://www.endomondo.com/workouts/269619872/6919328

1 km warm up
4 x 5 mins @ 90% uphill
Same time downhill relax
1 km cool down

Went to my favorite Russian spa today with KK. Whew - I really needed that. Serious hot/cold therapy.

Have a little tickle in the back of my throat. Wonder if I'm getting sick. Noticed an elevated resting hr on Thursday, but felt nothing. Hmmm. Maybe the resting HR really is a good predictor of getting sick. Will see.

Track & Field
6 Laps of the Infield + Dynamic Stretching (Warm-up)
Low Back Rehab Exercises
18x8 Hurdles Drill at 0.76m (Left Skippingx3, Right Skippingx3, Left Side Skippingx3, Right Side Skippingx3, Alternating Leg Skippingx6)
Sprints from Blocks over first and second hurdles
Hurdles High Knee Drill
2xBlock Starts
Standing High Jump (starting parallel and perpendicular from the bar)
1 Lap of the Infield + Static Stretching (Cooldown)

“Special Mary” (35min TIME CAP)

For time

5 Handstand push ups (HSPU)

10 Pistols (alt. legs)

15 Pull ups

10 HSPU

20 Pistols

30 Pull ups (rings)

15 HSPU (knees on box, head to abmat)

30 Pistols (squats)

45 Pull ups

10 HSPU

20 Pistols

30 Pull ups

5 HSPU

10 Pistols

15 Pull ups

A1) Close grip bench press 3-4x3; R1M
SCORE: 225
A2) Weigthed pull-ups 2-3x3; R1-2M
SCORE: 53#
+
10min amrap@ 85-90%:
- 2 TGU/arm heavy
- Run 200m
- 10 KBS russian heavy
SCORE: 4 + 3 TGUs

Do each Exercise for 1 minute and immediately move to the next doing as many reps as possible for each exercise in each minute.
Do three rounds continuously.
Score by taking the least number of reps for each one minute period and add total together.
Example: Burpees - 1st round (15 reps), 2nd round (14 reps), 3rd round (12 reps) you keep the 12 rep for your final score.

Athletic Burpees(Burpee then sprint 10 yards, Burpee and sprint back, continue)
Thrusters #115
Box Jumps
Power Snatches #115
Pull-Ups
Rest