160109

Saturday- A.M. Back Therapy + Bending Perfect Posture + Mixed MAP 3/3 P.M. Run

P.M.

2 sets

McGill Curl Up, 10/leg

Arch Body Rock, 45 sec

Banded Air Squats @ 2020, 10 reps **loop band around knees

Complete 

+

A. 50 Good Mornings @ 3030 w/ 95# - ABSOLUTELY PERFECT POSITIONS-

Complete 

+

3 min @ high consistent effort

10 Hang Power Clean, 135#

10 Bar-Facing Burpees

3+0, 3+1

3 min rest

3 min @ high consistent effort

15 Toes to Bar

45 Double Unders

2+10, 2+6

3 min rest

3 min @ high consistent effort

12 CTB Pull Ups

12 Over Head Squats, 115#

2+14, 2+17

3 min rest

3 min @ high consistent effort

3 Muscle Ups

12 Wall Ball, 30#

3+2, 3+3

rest 10 min

repeat ALL

**goal is more second time through

Good day of training. 

A.M.

30 min Run

6.43 km

Avg hr 150

+

Mobility

Complete