161122

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

Row 30 sec @ high aerobic effort

Rest 30 sec

X 15 sets

Bike: ~11 cals
Row: ~150 m

+

4 sets

30 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

55lb planks, 25lb dumbbell. Left arm with dumbbell extended is restricted. Same side with all the QL and SI tightness. Good movement for me.

P.M. Oly Density Skill + MAP 1 Mixed

A. Power Snatch, 4 x 10 TnG, start @ 115# and build off feel but keep movement perfect and smooth
115, 135, 155, 175. One slight hitch with set at 175. Smooth indeed though. 👍

B. Thruster, 3 x 12 reps, start @ 115# and build off feel but keep movement perfect and smooth
115, 145, 175. Silky smooth. 👌

+

7 sets

30 sec Wallball, 30#

30 sec rest

30 sec Bike @ 10 min TT pace -25-50 Watts

30 sec rest

30 sec Alt DB Snatch, 55#

30 sec rest

30 sec Row @ 2k pace + 5-10 sec

30 sec rest

30 sec Double Unders

30 sec rest

Wall ball: 16.17.17.17.17.17.17
Bike cals: 9 across
Alt DB snatch: 14.15.16.16.16.15.16
Row meters: 147.148.148.147.146.147.147
DU: 54.52.49.51.53.52.49

Aerobic base and breathing is best it's been. Keep on building 🙌