170104

Wednesday

A.M. Around the World + Core/Scap

7 sets @ easy pace

1 min Bike

1 min Row

1 min Back Rack Yoke Carry, moderate/light load

1 min Skip Rope

1 min 30 sec lateral sled drag each direction

Yoke 285, Zeus rope, 205 sled.
Breathing 👌

+

4 sets

10-12 Straight Leg Raise on Stall Bars

20 sec Handstand Hold on Paralletes with head about 2” below height of paralletes

30-40 sec Free Standing HS Hold- **kick up to rig post and use that for assistance with balance

Complete. slower than 1:1 work/rest. 10 straight leg raises were tough. Had to break second, third sets. Last set I managed to get 10. Realized I wasn't using my lats enough. 👍

30 secs on Free standing. Could actually feel control/weight shift in hands/wrists. Can't say I've really felt that control before. 👍

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

A. Snatch Balance, 2/min for 8 min **start @ 70% 1RM Snatch and build but perfect technique
Had one miss at 255. 🙄 Worked up to 280

B. Hang Squat Clean, build to tough double (drop from top)
330 for double. PR.
Most I've ever cleaned is 335 for 1. (Full)

C. Deadlift @ 70%, 15, 10, 10, rest 2-3 min b/w sets
Complete. 362.5#

+

5 sets

50’ Hand over Hand Sled Pull, heavy but consistent pull

Rest 10 sec

AMRAP Unbroken Bar-Muscle Ups

Rest 10 sec

AMRAP KB Push Press, 70#/H

Rest 3 min

Might have went a little heavy on sled. 215 on top (318 total)
Was thinking they did 310 for 90 feet at Games, what's 50 feet. Ha. Got real.
Also, 3 min rest wasn't complete rest (had to push sled back, but no worries)
1: 13 bar MU, 11 KB push press
2: 8 bar MU, 10 KB push press
3: 6 bar MU, 9 KB push press
4: 5 bar MU, 8 KB push press
5: 5 bar MU, 8 KB push press

+

4 sets

20 sec Bike MAX EFFORT, rest 3:10

Rest 6 min

4 sets

25 sec Row MAX EFFORT, rest 3:10

Bike: 17.8 cal, 17.8 cal, 16.8 cal, 16.3 cal
Row: