161214

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Bear Crawl + Reverse Bear Crawl (30 sec each)

1 min Skip Rope

1 min Moderate/light Sled Drag w/ single arm OH carry (R arm 30 sec, L arm 30 sec

Complete. Zeus rope. 135 sled. 53 KB OH

+

5 sets

10-12 Strict Toes to Rope (hang from Rope and do strict Toes to Bar

30 sec Tripod Headstand Hold

10-15 sec Single Arm Wall-Facing HS Hold

12  across. 15 sec across. Shoulder stability getting better. 👍

P.M. Snatch/Clean Low Vol + UB Gymnastics + Anaerobic Threshold

A. Power Snatch + OHS + Squat Snatch, tough complex (not max)
240 for complex. Not a single miss. 🙌

B. Pause Clean Pull + Slow Pull Squat Clean, 1/75 sec for 8-10 sets **not max

255, 255, 265, 265, 265,

270, 270, 275, 275, 275.

First pull is improving. Hamstrings gettin more active.👍

C. Deadlift @ 62.5-65% depending on how last week felt, 20, 10, 10, rest 2-3 min b/w sets
Complete at 330.

+

7 min EMOM

7 Cal Bike + 1 Legless Rope Climb
Complete. Did 5 from seated, 2 standing (no jump)

+

7 min EMOM

10 Cal Row + 5 strict HSPU’s @ 3” deficit
Complete.

+

3 min AMRAP

5 CTB Pull-Ups

5 Thrusters, 115#

5 Bar-Facing Burpees

4+14. One burpee from 5+0. 😡 Haha