161213

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 18 sets

Bike: 12 cals
Row: 1:40.1 avg/500m

+

4 sets

45 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

80# plank. 35# windmills

P.M. Oly Density Skill + MAP 1 Mixed

A. Muscle Snatch, 4 x 10 TnG, start @ 95# and build off feel but keep movement perfect and smooth
95, 115, 135, 135

B. Hang Squat Clean, 3 x 12 reps, start @ 165# and build off feel but keep movement perfect and smooth
165, 185, 205

+

7 sets

30 sec KB Swings, 70#

30 sec rest

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

30 sec rest

30 sec Wallball, 30#

30 sec rest

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

30 sec rest

30 sec Burpee Box Jumps, 20” (yes 20)

30 sec rest

KB swings: 17 across
Bike: 9.5, 11, 11, 11, 11, 11, 9.5
Wall ball: 17, 17, 17, 15, 17, 17, 12
Row: 150, 149, 150, 151, 150, 146, 146
BBJ: 11, 11, 11, 11, 11, 9, 10

Breathing was on point. 👌
Last round was tough in this sense: Stomach was unloading, if ya catch my drift. 😬 
I dk if it's sacral nerve related or what. Literally felt like I was gonna go.
Good day of work.