July 30th & 31st

Tuesday 

10 min @ 75%:

10 R Arm Periscope Lunges @ 25lb DB

10 L Arm Periscope Lunges @ 25lb DB

150 Jump Rope Singles

--3 min rest

10 min @ 75%:

1 legless rope climbs to 15ft

20 alternating step-ups - 20"

20 unanchored sit-ups

--3 min rest

10 min @ 75%:

5 strict knees to elbows

10 air squats

15 unbroken DU's x 5 sets (2 breaths b/t sets)

Headed over to the other crossfit gym in town to complete this with another athlete. It was a pretty exhausting session. I didn't keep track of my rounds, just did it. notes: I suck at single jump ropes, my abs killed on the legless rope climbs. The rope climbs were tough by the end, I think I did 5 or 6 rounds here and I was trying to use my legs for momentum but it was really hard because my abs were fatigued. 

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PM - Running Z1

20 minute Run @ 50%

Completed

9

Wednesday - Clean intense + Squat mod + HSPU/RDL + Lateral Brace Core

A. Below Knee Hang Squat Clean off blocks, build to a tough single

B. Front Squat @ 40X1, 3 reps @ 80% RM x 5 sets, 3 min

C. Snatch Grip Romanian Deadlifts @ 30X0, 8-10 reps x 5 sets, 2 min - wear straps, lower bar until weights 2-3"off floor, start @ 145lb

D. 3 tough Strict HSPU per min for 20 mins 

E. Weighted Side Bridge, 30 sec per side x 8 sets per side, 30 sec b/t sides

A. 193#, overdue for a video so there is one below

B. @180#

C. this was so hard again, i had to adjust the weights

145#(9), 145#(7), 138#(8) for remaining 3 sets

D. Min 1-12 @ 6", 13-16 @ 5", 17-20 @ 4"

E. Completed with 20#

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193# Below Knee Clean Off Blocks from Chelsea Ryan on Vimeo.