Sunday, 10/3/2010

OPT's big Dawg Training
part 1:
A. Hang Squat Snatch knee cap - 3 x 3 tech work; rest as needed
B. Back Squat @ 30X0; 2-3 x 5; rest 5 min
C. Omni Toes to Bar - 12 reps/set x 5; rest 1 min
(touch bar outside of hands, at hands, vary per rep)

rest 4+ hours

part 2:
4 sets of 5 min work @ 80%; 4 min active rest b/t sets:
rounds of:
10 burpees
10 KBS - 2/1.5 pd
20 double unders
10 db bent over rows - 45/30#/h

MDP:

Part 1
A. 135/145/155
B. 315,325,335,345,355

5 hours rest

Part 2
1. 2 rds + 4 burpees
2-4. 1 rds + 10 burpees, 10 kbs, 20 du's