161015

Saturday

A.M.  Mixed MAP Volume

10 min @ 80%

50 Wallballs

50 Burpee Box Jumps, 24”

AMRAP Muscle Ups in remaining time

19

Rest 5 min

10 min @ 80%

50 Power Snatch, 75#

100 Double Unders

50 GH Sit Ups

1+25 snatches

Rest 5 min

10 min @ 80%

21 CTB Pull-Ups

12 Power Clean to OH, 135# (singles)

3+9 CTB

P.M. Heavy Tester + Structure work

5 rounds for time:

10 Double KB Thrusters, 70#

7 Muscle Ups

11:27

+

400m Sled Walk w/ 90# on top

**Hold 35# KB OH, alternate hands as needed

No exaggeration: after I finished, this is the BEST my back/SI has felt in probably two years.
I realized what this movement forced me to do: forced me to hold a loaded posterior pelvic tilt, and engage lays, or it wouldn't let me hold KB overhead. Plus, that was 490 m of pure traction on my low back. I have to do these for recovery. This was immediate difference.
Awesome to find some relief.