170116

Monday

A.M. IGT (longer cyclical pieces)

3 sets @ consistent steady pace

5 min clock

Run 400m

45 Double Unders

Rest 2 min

5 min clock

Row 20 Cals

10 Burpees over Erg

Rest 2 min

A1: 2+0
B1: 3+0

A2: 2+0
B2: 3+0

A3: 2+0
B3: 3+2 cals

P.M. Gym Warm up + Snatch Int + Cl&J Int + Front Squat + Sport Skill/Vol

3 sets

12 GH Sit Ups

35 Double Unders

6 banded Pistols/leg w/ 2 sec pause in bottom **lateral to the band, I want band around knee pulling your knee across your body which will force you to work harder to keep knee over toe.  Ex: If you’re doing pistol on R leg, band should be on rig on your left hand side **let me know if this doesn’t make sense and I’ll send you a vid

Complete

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A. Squat Snatch, build to 1RM in 12 min
260. 
Took a risk. Knew I could hit 265. Went for 270. Very close.

Rest 5 min

12 min AMRAP

75 Power Snatch, 75#

75 Wallball, 20#

75 Cal Row

**goal is 225+ reps
252 reps (27 power snatch)

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B. Muscle Ups, 1 x Max Unbroken
13. Wanted 18. Gotta get better with timing, on longer straps.
No excuses. 🙌 Gonna start incorporating some ring swings into my warmup. Nothing overkill. 👍

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10 min EMOM

1st- 30 sec Burpees

3rd- 30 sec Double Unders w/ Zeus

Burpees: 15, 14, 14, 14, 14
DU with Zeus: 35, 35, 40, 40, 41