170103

Tuesday

A.M. Bike MAP 1 + Row MAP 1 + Core

Bike 30 sec @ high aerobic effort

Rest 30 sec

X 10

~11 cal avg

Rest 4 min

Row 30 sec @ high aerobic effort

Rest 30 sec

X 10 sets

1:37.4 avg/500 m

+

4 sets

30 sec Side Plank off GH Machine

5 DB Windmills each arm, both legs straight throughout

5 Jefferson Curls @ 2020 tempo, 20-25#

Complete. 40# windmills. 25# (axle bar) J curls

P.M. Oly Density Skill + MAP 1 Mixed

A. Squat Snatch, 1/60 sec start @ 175#, increase 10#/min to failure **3 burpees before each snatch
255. Failed 265. No lifters today. 👍

B. Squat Clean & Jerk, 10 @ 135, 8 @ 165, 6 @ 205, 4 @ 225, 2 @ 255
Rested just enough to change weights, take few breaths, to stay smooth.
Took 7:53.

+

4 sets

60 sec Wallball, 20#

60 sec rest

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

60 sec rest

60 sec KB Swings, 53#

60 sec rest

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

60 sec rest

60 sec Double Unders

60 sec rest

WB: 36, 36, 36, 36
Bike: 19 cals across
KB Swings: 36 across.
Row: 294 m, 296 m, 294 m, 294 m
DU: 102, 103, 102, 101

Progress. 🙌