161108

Tuesday

A.M. Ski/Bike Intervals + UB Strength

8 sets

60 sec Ski @ high consistent effort

30 sec rest

60 sec Bike @ high consistent effort

30 sec rest

Ski: 1:45.7 avg/500m
Bike: 490-518 watts, 20 cals

+

A1. Standing Behind the Neck Press **hang 25# plates from bar w/ bands @ 20X2, 3 x 6-8, rest 60 sec
4x8 across

A2. Supinated Grip Dumbbell Row @ 20X1, 4 x 6-8/arm, rest 60 sec (KB is fine if needed)
88 lb Kb. 6.6.6.6.

A3. Ice Cream Makers, 4 x 3-4 reps, rest as needed **focus on keeping as tight hollow position as possible, and moving slow and controlled
Complete. (On bar?)

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

50 Double Unders

10 Power Snatch, 115#

8 Bar-Facing Burpees

Rest 2-3 min

1: 1:10 muscle snatch

2: 1:15 to hips (power snatch)
3: 1:09 faster muscle snatch and burpees

+

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

7 Unbroken Muscle Ups

21 Sumo Deadlift High Pulls, 135#

Rest 2-3 min

1: 1:35 (7-7-3-2-2)
2: 1:46 (3-3-3-3-3-3-3)
3: 2:00 (singles)

+

For time:

42-30-18 Ski Cals

9-6-3 Power Clean, 225#

7:24