161129

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 16 sets

Bike: +/- 11.5 cals each
Row: 150-152m each

+

4 sets

30 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

Planks: 65.65.75.75
DB windmills: 25.25.30.30. Movement getting better on these.

P.M. Oly Density Skill + MAP 1 Mixed

A. Power Clean to OH, 4 x 10 TnG, start @ 135# and build off feel but keep movement perfect and smooth
135.155.170.185 👌
Smoothest they've ever been.

B. Over Squats, 3 x 12 reps, start @ 135# and build off feel but keep movement perfect and smooth **first rep is squat snatch
135, 165, 185 👌

+

7 sets

30 sec DB Thrusters, 35#/H

30 sec rest

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

30 sec rest

30 sec Bar-Facing Burpees

30 sec rest

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

30 sec rest

30 sec 7 Toes to Bar + Double Unders

30 sec rest

Thrusters: 18.19.19.19.18.18.17

Bike: 9 cals across

BF burpees: 13.14.14.14.14.14.14

Row: 146.147.146.148.146.147.147

(t2b +) DU: 25.27.20.26.25.22.25

🙌