Wednesday, 3.21.12

Warm Up: 500m row (thats all I had time for because I got out of child care late)

Skill: Partner up and accumulate 3:00 in an L-Sits or L-Hang of both

Conditioning: 4 rounds, for quality
- 10 Push Presses (3 rounds at 65lbs, 1 rounds at 55lbs)
- 10 Pistols (alternate legs)
- 20 Sit Ups

Afterward I did some snatch practice. I went up to 85lbs.

SWAT Team Training: Parter Workout (Parternered up with Holly)
-800m run
-150 Hand-Release Push Ups
-150 Sit Ups
-150 Squats
-800m Run
*2 pullups at the beginning of every minute (except on the 800m runs)

22:25 rx'd

Brad asked Holly and I to stay after for their SWAT training today. We got second place out of 8 teams! I don't feel too bad about it because the team that won did their squats wrong (didnt fully extend their hips at the top). Their time was 21:58 or something like that, so we werent too far behind them. I think we ended up doing 22 pullups (11 minutes) because we came in from our first run with 4 seconds left untill the start of a minute, which means we had to start doing pullups right away. The second run I went as fast as I could because I thought the first person done stopped the time, but it didnt (both runners had to be in). I came in at 22:04.  It was a really good workout and I am glad we stayed and did it!