20091125 – 05h30 – Sprint Sets & 3,2,1

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JM & Warmup (100club)

A few more short sets to warm up, then the work begins.

1min SN(L) – work fast, count your score. repeat, but match or beat score. total of 3 sets per hand

repeat with cleans

Now a 3,2,1. BWSQ 3mins, rest 1min, BWSQ 2mins, rest 1min, BWSQ 1mins, rest 1min

Welcome to hell!…..

P/PP(L) for 90s as fast as u can. Same on (R)

Do it again – but you have 2mins to reach at least the same score. Then again, but allow 3mins.

Now some Swings. SW(2H) – 2mins, rest 30s,SW(2H) – 1mins, rest 30s,SW(2H) – 30s, rest 30s

Some pullups & bridge to finish

I think there was more. If I (or anyone else) can remember it, I will load/update later