161101

Tuesday

A.M. Ski/Bike Intervals + UB Strength

10 sets

45 sec Ski @ high consistent effort

30 sec rest

45 sec Bike @ high consistent effort

30 sec rest

Ski: 1:44.7 avg/500m
Bike: ~550 watts, ~16 cals

+

A1. Seated Behind the Neck Press @ 20X2, 4 x 2-3, rest 60 sec
165x2.3.3. 170x2

A2. Supinated Grip Dumbbell Row @ 20X1, 4 x 6-8/arm, rest 60 sec (KB is fine if needed)
70 lb KBx8.8.8.8

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

Complete.

P.M. Self-paced EMOM’s

Pacing Scenario

3 sets for times: **play with different style toes to bar and power snatches to discover different paces

12 Toes to Bar

20 Power Snatch, 95#

Rest 2-3 min

1:03: moderate kip and muscle snatch (toes to bar :17)
1:02: faster kip and power snatch (to pocket) (toes to bar :16)
1:01: slower deliberate kip, muscle snatch (toes to bar :18)

+

3 sets for times: **play with different style toes to bar and power snatches to discover different

7 Unbroken Muscle Ups

21 DB Snatch, 100#

Rest 2-3 min

2:46
2:38 (two breaths between snatches)
2:37 (skip most of dip; still legal MU) same breath rhythm

+

For time:

42-30-18 Bike Cals

9-6-3 Front Squats, 225#

6:49