161104

W6

Friday

A.M. Run + UB Gym + Run

4 sets Run 400m @ <1:30, rest 60 sec
1:27.5, 1:23.6, 1:23.6, 1:25.5

Rest 5 min

10 min EMOM:

1st- 5 Bar Muscle Ups + 5 Strict HSPU’s, 5” deficit

2nd- 40 Double Unders

Complete

Rest 5 min

4 sets Run 400m @ <1:30, rest 60 sec
1:24.7, 1:24.6, 1:24.5, 1:23.8

P.M. Snatch Consistency + Barbell Cycling + Back Squat/GHR + Stones

A. Squat Snatch, build to tough single for the day, when building go 1/30 sec for 5-10 reps into 1/45 sec for 5 reps, into 1/60 sec **again
Worked up to 265 (PR)
Had one miss at 245.

B. 10 Power Clean + 10 Shoulder to OH, 3 sets for load, rest 2-3 min b/w sets
185, 205, 205x9 🙄

C1. Back Squat @ 20X1, 5 x 1 reps, rest 30 sec **375-385, no higher **change in tempo

C2. GH Raises @ 20X1, 5 x 6-8, rest 2 min **banded if possible
385; 8.8.8.6.6 (red band)

D. For time: 3 rounds 15 D-ball Squats + 10 Ring HSPU’s

9:18 (games standard, no leg wrap)