12.30.10

Warmup: Foot MFR, Toe Pulls, Lat-Pec Stretch in Cage, ASLR, 1st Position, Pressup, 2.0, Raptor, Frog Squat

KB Circuit (BJ Day 1, 2 12kg)
Double 1-arm Swing – 10x
TGU – 12 kg 4/4
Double 1-arm Swing
Double Clean to Press – 10x
Double 1-arm Swing
Double Clean to FSq – 10x
Double 1-arm Swing
Snatch – 12kg 10/10
Double 1-arm Swing

Pull-Ups / Armbar
BW 5x, 8x, 10x, 5x
24kg 3×3/3, 3 breaths hold

KB Snatch
16kg 100x (4:45)
–10/10, 9/9, rest, 8/8, 7/7, rest, 6/6, 5/5, rest, 5/5
–@ Patrick Ward’s advice
–challenged but plenty of gas with the 16

Conditioning (Versaclimber)
15′ 30/30 (848 feet)

  • December 30, 2010

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