W12
Friday- August 29, 2014

 A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 30 sec FLR on Rings
+
Row 200m @ 97%
rest 5:00 min
Row 200m @ 97%

P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 3RM
C. Snatch Pulls, 5 x 2 reps, rest 2 min, @ 105-115% Snatch *no tempo, drive aggressive and drop from the top.
D. 1 & 1/4 Front Squat- build to a 4RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice 

RESULTS:
AM

4K - 20:42
+
:37.0
:36.2

PM

A. Complete
B. 205 can't seem to get over this hump.
C. All @ 265
D. 255

This week has just sucked over all. It's been my turn to coach on ramp the last two weeks so I've been coaching ALOT. Just kind of all added up, BUT! I looking forward to this week being fresh. I feel like it's gonna be a good one.