Saturday
A.M. Ski + Bike + Core
Ski 2 x 800m, rest 1:30 min @ high consistent effort
2:48.3, 1:45.1 avg/500m
2:48.3, 1:45.1 avg/500m
2:48.3, 1:45.1 avg/500m
2:48.3, 1:45.1 avg/500m
+
3 sets
5 Straight Leg Raises on Stall Bars
35 sec Hollow Hold
12 V-Ups
45 sec Sorenson Hold
Complete 1:1 (~3 min)
Complete 1:1 (~3 min)
P.M. Press int + MAP 6 (7/7)
A1. Ring HSPU’s @ 20X2, 3 x Max Unbroken, rest 20 sec
A2. Strict HSPU’s @ 3” deficit, 3 x max unbroken, rest 3 min
10 ring 5 strict
9 ring 5 strict
8 ring 3 strict deficit hspu tough.
+
7 min @ 85-90%
35 Wallball, 20#
20 Toes to Bar
3 Squat Cleans, 245
2+56 (1 squat clean) too slow transition on last round.
No reason not to get 3 full. 👌
2+56 (1 squat clean) too slow transition on last round.
No reason not to get 3 full. 👌
Rest 7 min
7 min @ 85-90%
30 Burpees to 6” target
15 Power Snatch, 95#
2+12 burpees
2+12 burpees
Rest 7 min
7 min @ 85-90%
20 Overhead Squats, 95#
15 Ring Dips
45 Double Unders
3+4 OHS
3+4 OHS
Rest 7 min
7 min @ 85-90%
Row 40 Cals
10 Bar-Muscle Ups
2+23 cals