161221

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 lb sled, 53# KB

+

5 sets

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

30 sec Tripod Headstand Hold

15 sec Single Arm Wall-Facing HS Hold

Complete. 12 strict toes to rope across.

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

A. Squat Snatch, 1/75 sec for 7 reps, nothing above 90%
240 across. No misses.

B. Pause Clean Pull + Slow Pull Squat Clean, 1/75 sec for 8 sets *nothing above 85%
275 across.

C. Deadlift @ 65-67.5% depending on how last week felt, 20, 10, 10, rest 2-3 min b/w sets
345.

+

4 sets-

1 L-sit Rope Climb

Rest 10 sec

5 Wtd CTB Strict Pull-Ups

Rest 10 sec

5 L-sit Pull-Ups

Rest 2 min

Bit off more than I could chew. When I warmed up, I was like: oh 45# is doable. Yea. Not after an Lsit rope climb. 🙈
1st set: 4@ 45 lbs, 5 L sit pull ups
2nd set: 3 @ 25 lbs, 4 L sit pull ups
3rd set: 3 @ 20 lbs, 3 L sit pull ups
4th set: 3@ 15 lbs, 3 L sit pull ups

+

3 sets

10 Cals Bike Max Effort

Rest 15 sec

Strict HSPU’s AMRAP Unbroken into Kipping Unbroken

1st set: 12 sec bike, 21 strict +16 kip
2nd set: 12 sec bike, 14 strict + 14 kip
3rd set: 13 sec bike, 11 strict + 10 kip

+

3 min AMRAP

7 Thrusters, 75#

7 Burpees

7 Pull-Ups

4+7 thrusters