Saturday, October 9, 2010

5KK5

focus
hang snatch
-camargo drills
-receive the bar in full squat
-perform 5 overhead squats for every hang snatch
3x5 @ 45#/30#
2x3 @ 75#/45#
1x2 @ 95#/60#

work
5K run
5K row

post order and time to comments

4 comments:

  1. Anonymous09 October, 2010 11:00

    caleb.bw159.42:57

    i ran first and pr'd my 5k by almost 6 min with a 21:54...guess that pose running stuff works!!!

    ReplyDelete
  2. Anonymous09 October, 2010 11:26

    Rapids Crew ~
    All alone...Lots of family functions today for crew...

    tb ~
    500 D/U rather than row - 12:38
    ~ 10 min Rest ~
    5K - 24:04

    Thanks to Russ for the suggestion of D/U...500 SDLHP would have been rough!!! Jax is the best!

    ReplyDelete
  3. rob in ger09 October, 2010 12:24

    Hi from Germany!

    Had a full day kb seminar here in Ansbach. Hands are sore! ;-P

    Good Luck you guys at the Iron Curtain!!!

    ReplyDelete
  4. Anonymous10 October, 2010 20:14

    karen says
    a 5k row would really suck...who does that? I know harry...

    ReplyDelete

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