170111

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

Complete. 305 (total) yoke. Zeus rope. 205 (on top) sled.

+

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. 10 SLR across. Just have to remind myself to set core, and think "pike" 👍

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

A. Snatch Balance, 3/min for 8 min **start @ 65% 1RM Snatch and build but perfect technique
Worked up to 265 (x3)

B. Hang Power Clean, build to tough single (mid thigh)
300.

C. Deadlift @ 75%, 12-15 (don’t get sloppy), 10, 10, rest 2-3 min b/w sets **note how this is so I know where to go with it next week
387.5: 15, 10, 10. Tough but not at all sloppy.

+

5 sets

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

Rest 10 sec

AMRAP Unbroken CTB Pull-Ups

Rest 10 sec

AMRAP Push Press, 155#

Rest 3 min

Set 1: 24 CTB, 15 push press

Set 2: 17 CTB: 15 push press

Set 3: 11 CTB, 14 push press

Set 4: 11 CTB, 14 push press

Set 5: 8 CTB, 14 push press.

Holy grip. 😳 Ha.

+

3 sets

25 sec Bike MAX EFFORT, rest 3:35
21.5 cal, 21.5 cal, 18.8 cal

Rest 6 min

3 sets

30 sec Row MAX EFFORT, rest 3:30