10/18/13

Sorry, guys.  No picture for today.  I know… slacker.

Read the below article by Spencer Arnold though.  🙂

http://spencergarnold.wordpress.com/2013/10/17/mentality/

Strength

Clean and Jerk
1×2 @ 80%, rest 2 min
1×1 @ 85%, rest 2 – 3 min
2×1 @ 90%, rest 4 min

Conditioning

5 rounds for Calories and Total Working Time of:

30 seconds ME Row for Calories
Run 400m (all out)

Rest after rounds: (1) 2:00 (2) 1:45  (3) 1:30 (4) 1:00