161206

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 17 sets

Bike: +/- 12 cals
Row: 1:38.8 avg

+

4 sets

40 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

75 across. 30 across.
   

P.M. Oly Density Skill + MAP 1 Mixed

A. Hang Squat Snatch, 4 x 10 TnG, start @ 135# and build off feel but keep movement perfect and smooth

135, 155, 170, 185x8, 185x8. (Twice) Had to go for it. 🙃

170: https://goo.gl/photos/4jdAypzHNLXa1EXbA
185: https://goo.gl/photos/xFQ58fdBnwJR4c7K6

B. Shoulder to OH, 3 x 12 reps, start @ 165# and build off feel but keep movement perfect and smooth
225: https://goo.gl/photos/8wzeE1aeFb2sxVGr6
Positioning has come a long way. 👍

+

7 sets

30 sec Burpee Box Jumps, 24”

30 sec rest

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

30 sec rest

30 sec Alt DB Snatch, 75#

30 sec rest

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

30 sec rest

30 sec 7 GH Sit Ups + 30# Wallballs

30 sec rest

BBJ: 10.10.10.11.11.11.11
Bike: 9, 9.5, 9.5, 9.5, 10, 10, 10
Alt DB snatch: 12 across
Row: 149.148.150.148.149.149.150
(GH sit-ups +) wall balls: 8.8.9.9.9.9.9