wednesday

4 sets

50m sprint

bear crawl back

rest 3 mins

and

rest 5 mins

4 sets

burpees 5,7,9,12

afap 15  powersnatch @ 40kg

rest 3 mins

and

rest 5 mins

4 sets

60 fast skips

16 deadlifts @ 85kg afap

rest 3 mins

notes

* did this at my place. the sprint were fast and bear crawls were a little tough but got it done.

* so it said another 50m run so i changed it to burpees and i did an increase ladder. this was a challenge. at the 9 mark i was tough but my bupees were fast and my power snatch were easy- see video

* the skips were good – kept a constant pace and the deadlifts were tng. very fast.

http://www.facebook.com/video/video.php?v=10151374775947578

 

workout for today

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