5/3/13

Part 1:
25min run

10 min (10 rounds)

30s 85%

30s 50%

+

9 min (6 rounds)

30s 90%

60s 50%

+

6 min (3 rounds)

30s 95%

90s 50%

Complete, no idea on paces but completed 1 mile @ approx 6:58, 2nd mile time approx 7:15 and had 3 miles complete @ approx 21:46.  At 25 mins I had covered approximately 3.5 miles.

Rest 10 Minutes

300s FLR on Rings

Complete in 5:30, first 2:45 unbroken then few second breaks here and there.

part 2

A- build to a heavy CJ  305, 315X (PR clean failed jerk)
315: http://youtu.be/5vM0kTM6SQE

B- CJ 85% of A x 5min amrap  10 @ 265lbs, 1 miss.
vid: 

C- build to a heavy snatch  225
225: http://youtu.be/HPsZIcq8Grk

D- snatch 85% of C x5min amrap  20 @ 190lbs
vid: http://youtu.be/HlbrB3Zwhjc