170117

Tuesday

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

Bike 30 sec @ high aerobic effort

Rest 30 sec

X 14

Rest 4 min

Row 30 sec @ high aerobic effort

Rest 30 sec

X 14 sets

Bike: 11.5 cal avg

Row: 1:37.4 avg/500m

+

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. 50# windmills. Axle bar j curls.

Ended with some ring swings. I'm just gonna add these before and after sessions to make sure I perfect that timing. 👍

P.M. Oly Density Skill + MAP 2 Mixed

A. Squat Clean & Jerk, 1/45 sec @ 60-70% for 5-10, 1/60 sec @ 70-80% for 5, 1/75 sec @ 80-90% for 5
205x3, 220x2, 230x2 240, 250, 255, 260, 265, 275, 285, 290, 295, 305

+

4 sets

60 sec Alt DB Snatch, 55#

60 sec rest

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

60 sec rest

60 sec 12 Toes to Bar + DB Thrusters, 35#/H

60 sec rest

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

60 sec rest

60 sec Burpee Box Jumps, 24”

60 sec rest

DB snatch: 27, 28, 28, 30
Bike: 20.0 cals, 20.3, 19.5, 19.6
(12 T2B) + DB thrusters: 23, 23, 23, 23
Row: 294m, 294m, 292m, 293m
BBJ: 19, 19, 18, 19

Breathing gettin better🙌