12/20/14 Saturday

Day 4  no leg training

A.  Warm up

3 rounds

200m row arms only

15 back ext

10 1-legged burpees

Done

B.  5 rounds

5 calorie AB arms only 

10 -1 legged burpees

15 t2b

14:09 winding a bit.  Burpees get hard Had to wait for bar few times for t2b because others using it.

C.  Behind neck snatch press heavy 3

35k.  Didn't have it today hurts shoulder to press from behind. 43k is my 3rm.

D.  3 rounds

8 seated KB Cleans

30' handstand walk

10 back ext

100m row arms only

5:21 used 26#KB.  HS felt hard shoulders felt like led.  Need to remember how to breath doing the walks kept holding breath.