2/18-23/13

2/18/23
A) 1RM front squat
     -3min rest
     MAX rep front squat w/ 80% in 30sec
B) 3x10 alternating DB step-ups
C) Core: 1) 3x20 landmind twists w/ 35
               2) 3x15 banded leg curls
               3) 3x20 weighted back extensions w/ 25
D) 7x1 power snatch+1 hang snatch
E) 15min AMRAP- 10 KB swings w/ 2 pood, 10 box jumps @24", 10 ring dips

A) 325/8
B) 60, 60, 60
D) 195
E) 12rds+10 box jumps

2/19/13
Warm-up: 150m freestyle/breast @60%
A) E(2:00)O(2:00)- 100m freestyle
B) 5min continuous swim w/ different stroke every 50m
C) 4x25m underwater swims, 2xMAX distance underwater swims

2/20/13
A) 9x3 DE strict press w/ 60% (115)
B) 7rds- 7 push jerks w/ 155, 7 C2B pull-ups, 7 burpees
C) 3x10 skull crushers
D) 7x10 supine ring rows w/ 1min rest between

B) 7:52
C) 95, 105, 110

2/21/13
REST

2/22/13
A) 40min AMRAP- 3 unbroken ring MUs, 12 unbroken toes-through-rings, 24 air squats, 300m run

A) 9rds+12 unbroken toes-through-rings

2/23/13
A) 8x1 clean grip deadlift
B) 1) 4x10 double leg power runner+20 alternating leg power runner
     2) 4x12 weighted glute-ham raises w/ 25
C) 4x5 L-sit pull-ups

A) 435