161025

Tuesday

A.M. Ski/Bike Intervals + UB Strength

13 sets

30 sec Ski @ high consistent effort

30 sec rest

30 sec Bike @ high consistent effort

30 sec rest

Ski: 1:40.5 avg/500 m
Bike: ~622-644 watts, ~12 cals

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 3-5, rest 60 sec
155x4.4.3.3

A2. Single Arm Bent Row @ 20X1, 4 x 6-8/arm, rest 60 sec
80x8.7.7.7

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.Toes to Bar, 25 sec AMRAP
18

A2. Power Snatch @ 135#, 25 sec AMRAP
11

A3. Bike Cals, 20 sec AMRAP
17 cals

A4. Burpees, 20 sec AMRAP
12 burpees

A5. Double Unders, 35 sec AMRAP
62?

+

3 x Max Unbroken Muscle Ups, rest 2 min b/w attempts
Did set of 12. Waited 3 min and restarted; thought I just wasn't warm. 
But then did afterwards:
12.10.7

Rest 3 min

8 min AMRAP

50% Power Snatch + 50% Toes to Bar each min

6+9
Did not maintain.
Went to 5+8. Did 5/8 rounds in time. 🙃

Rest 3-5 min

12 min EMOM

1st- 50% Cals on Bike + 50% Burpees

2nd- 100% Double Unders

8 cals+6 burpees.
Dubs were 62, 42, 38, 42, 50, 52 🙃

+

3 rounds for time:

21 Wallball, 30#

21 Alt DB Snatch, 70#

7:42.

Not a solid PM sesh. Gotta do better 👍👍