Training Aug 9

function

3 rounds (fast and furious) for time:
15 chin ups
15 front squat - 95#/65#
30 double unders

being

part 1:
2 min run @ Z1
20 sec fast pace pick up
1 min @ Z1
20 sec fast pace pick up
1 min @ Z1
then...
5 min run - add speed per minute so last minute is threshold pace
(you CANNOT slow in last minute)
walk rest 3 min x 3
then...
5 min Z1 run cool down

rest 4+ hours

part 2:
A. back squat @ 30X1; 3,3,3,3,3,3; rest 4 min
B. Chin Ups Mixed Grip Shoulder Width @ 21X0; 2-3 x 4; rest 2 min
C. gh raises @ 2010; 12 x 5; rest 1 min

will

A. Power Clean - 2-3 x 5; rest 2 min
B. Clean Pulls @ 120% max clean; 2,2,2,2,2; rest 90 sec
C. Bench Press Close Grip @ 30X1; 2-3 x 4; rest 2 min - 80%
+
5 sets:
10 CTB chin ups
Airdyne 20 sec @ 90%
30 double unders AFAP
rest walk 3 min b/t sets