Thursday, January 13, 2011

Thursday 110113

THAT'S ALAN'S DOG!

Warmup:
2 x
(Power squat snatch, OHS, 1 x OH lunge each leg) x 5
10 situps

Training:
3 rounds:
21-15-9-run 400m

1st round
21 pullups, 15 2 pood KB swings, 9 sledgehammer strikes (9 singles, left or right or combo, your choice)

2nd round
21 KB, 15 sledge, 9 p/u

3rd round
21 sledge, 15 p/u , 9 KB

2 comments:

  1. I knooooowwwww!!!!...11:44 with 400, 200, then 0 for the run.

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