170118

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. Yoke 305. Sled 205 on top. 

+

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. 11 SLR across. Much better movement.

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

A. Snatch Balance, 1/min for 8 min **start @ 75% 1RM Snatch and build but perfect technique
280 within 8 min. Wanted to do one more. 285. Felt solid. Know I've got 300 for sure.

B. Deadlift build to a tough 10, not 10RM
405x10, 425x10. 
Built up in 5's. Stopped there

+

20 sets of 5 Unbroken CTB Pull-Ups for time:

4:09

Rest to full recovery

30 reps of Shoulder to OH, 225# for time:
3:03
10, 8, 7, 5

+

Row 750m @ 97%, rest 10 min x 3
Holy lactate.