161220

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 20 sets

Bike: ~11.5 cals
Row: 1:39.2 avg/500m

+

4 sets

45 sec Wtd Side Plank each side

5 DB Windmills each arm, both legs straight throughout

85# plank. 35 # windmills.

P.M. Oly Density Skill + MAP 1 Mixed

A. Squat Snatch Cluster, 3 x 3.3.3, rest 10 sec b/w triples, as needed b/w sets
185 across. Worked on efficiency and being smooth.

B. Squat Clean to Thruster, 3 x 5 reps, rest 2 min
185, 205. Smooth.
Did 225x5 unbroken but had pauses. Wanted to eee where I stood. 👍

+

7 sets

30 sec Snatch, 75#

30 sec rest

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

30 sec rest

30 sec DB Thrusters, 45#

30 sec rest

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

30 sec rest

30 sec Double Unders

30 sec rest

Snatch: 17, 16, 16, 16, 16, 16, 16
Bike (cals): 11, 11, 10, 9, 9.5, 9, 9
DB thrusters: 17, 17, 16, 16, 15, 14, 14
Row: roughly 145-147 m each
DU: 55, 54, 54, 52, 50, 51, 51