150701

Wednesday- FSQ/Snatch Complex + Gymnastics CP + Bike

A1. Front Squat @ 30X1, 5 reps x 5, rest 20 sec

A2. Hang Power Snatch @ 135#, 5 reps AFAP x 5, rest 3 min

315 across. Took 80% of 390 (312). Tempo got tough.

:12, :12, :12, :11, :12

Did in metcons today, no oly shoes. Working on getting ankle mobility better. 

B1. Wall-Facing Strict HSPU @ 40X1, 4-6 reps x 4, rest 30 sec

B2. Strict CTB Lean Away Pull Ups @ 3011, 3-5 reps x 4, rest 2 min

6 across for hspu

4 for ctb. Tempo was tough. (Eccentric part.) could really feel this in core too. 

+

4 min Air Bike @ 350W

rest 60 sec

x 2

rest 3 min

x 2

Goal was to stay at 65 rpms, cuz 64 rpms was 345 watts, 65 was ~375 watts. So it averaged out at least 350 watts.