151031

Saturday

Back Warm Up #2

Cossack Squat 2 x 10/side focusing on stretching adductors

Relaxed Iliopsoas stretch 1 x 2 min/side **lay on boxes or something w/ butt hanging off, pull one knee to chest and let other leg hang off for a slow relaxed stretch

Arch Body Hold- 3 x 30 sec, rest as needed

Hollow Body Hold- 3 x 30-40 sec, rest as needed

Complete. 

+

A. 3 Muscle Ups/35 sec for 10 sets

Complete. 

B. 3-part pause muscle snatch, 1/45 sec for 10 sets, mod weight perfect positions

115-125 

Love this. 

C. CTB Pull Ups, 3 x 15 Unbroken, rest as needed

Second set was best set. This was harder than I expected. First and third sets had trouble keeping rhythm. Staying tighter though. 

+

(separate session if possible)

PM

3 sets

Row 500m @ 1:45/500m

10 Burpee Box Jumps, 20”

rest 60 sec b/w sets

1:43.1 row, 2:20

1:44.7 row, 2:22

1:45.3 row, 2:22

+

3 sets

Row 500m @ 1:45/500m

75 Double Unders

rest 60 sec b/w sets

1:45.4, 2:44

1:45.8, 2:43 (unbroken)

1:46.2, 3:09

+

Triple under practice