170107

Saturday

A.M. Ski + Bike + Core

Ski 2 x 800m, rest 1:30 min @ high consistent effort

2:49.7, 1:46.0 avg/500m
2:49.7, 1:46.0 avg/500m

Rest 4 min

Bike 2 x 80 Cals, rest 1:30 min @ high consistent effort
5:01, 5:03

+

3 sets

5 Straight Leg Raises on Stall Bars

35 sec Hollow Hold

12 Straddle V-Ups

45 sec Sorenson Hold

Complete. 1:1. (~2:25)
Much better form on SLR.

Stomach out of wack this AM.  Think that ground buffalo didn't set well.
Not to give TMI...have gone 4 times since yesterday  😳
#NobodyCaresTrainHarder

P.M. Press int + MAP 6 (7/7)

A1. Ring HSPU’s @ 20X2, 3 x Max Unbroken, rest 20 sec

A2. Kipping HSPU’s @ 3” deficit, 3 x max unbroken, rest 20 sec

A3. Strict HSPU’s, 3 x max unbroken, rest 3 min

A1: 12, 7 6
A2: 10, 9, 8
A3: 4, 3, 3

+

7 min @ 85-90%

100 Double Unders

50 Wallball, 20#

7 Muscle ups

1+133 (33 WB)

Rest 7 min

7 min @ 85-90%

9 Thrusters, 95#

9 Cal Row

12 Thrusters, 95#

12 Cal Row

15 Thrusters, 95#

15 Cal Row

etc...

21 thrusters + 7 cal row

Rest 7 min

7 min @ 85-90%

10 Overhead Squats, 95#

10 CTB Pull-Ups (no more than 5 Unbroken)

10 OHS, 95#

10 Toes to Bar

12 OHS, 95#

12 CTB Pull-Ups (no more than 5 UB)

12 OHS, 95#

12 Toes to Bar

etc..

Completed round of 14+ 1 OHS

Rest 7 min

7 min @ 85-90%

Row 30 Cals

15 Power Cleans, 155# (all singles)

2 rds + 1 power clean. (30 cal + 1 power clean)