161004

Tuesday

A.M. Ski/Bike Intervals + UB Strength

10 sets

30 sec Ski @ high consistent effort

30 sec rest

30 sec Bike @ high consistent effort

30 sec rest

Got faster each set. 

Avg:

Ski: 1:42.2 (fastest was 1:39.3)

Bike: 550-600 watts (fastest around 650 watts)

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 6-8, rest 60 sec

8.7.7.7 @ 135

A2. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 60 sec

60 across

A3. Inverted Hang to Hang as controlled as possible, 4 x 2-3 reps, rest as needed **focus on keeping as tight hollow position as possible, passing through front lever

Complete 

P.M. Self-paced EMOM’s

A1. Muscle Ups, 25 sec AMRAP

8-9 (as time expired)

A2. Toes to Bar, 30 sec AMRAP

21

A3. Front Rack Walking Lunges @ 175#, 30 sec AMRAP

18

A4. Bike Cals, 20 sec AMRAP

18 cals

A5. Power Snatch @ 115#, 20 sec AMRAP

10

+

8 min EMOM

50% Muscle Ups from A1.

Complete. 5 across. 

Rest 3 min

8 min AMRAP

50% FR Walking Lunges + 50% Toes to Bar each min

**example, if you got 14 steps + 20 Toes to Bar then you would do 7 steps + 10 TTB each min

9 steps +11 t2b. 

Made it through 5/8 rounds in time.
Got tough quick.

Rest 3-5 min

10-12 min EMOM

50% Cals on Bike + 50% Power Snatch, 115#

9 cals on bike + 5 Power Snatch

Made it through 3-4 rounds in time.  Literally just tried to keep moving.  

Did 10 rounds in 13:05.  No excuses. Just gassed today.

+

3 rounds for time

75 Double Unders

25 Wallball, 30#

9:44. 

Goal was sub 7. 

Goin to bed extra early tonight! Ha