AM - MAP (30/30)
5 sets @ 90%:
30 sec alternating db power snatch @ 50lb DB 11, 11, 11, 10, 10
30 sec rest
30 sec Burpee to 6" OH 10, 11, 9, 9, 9
30 sec rest
+
10 min rest
+
14 x 30 sec Row @ 90%/30 sec Row @ 50% - damper 3
3141
8-- felt like i really just ran out of energy on the row
PM - Z1 Run
20 min Z1 Run
8
Wednesday - OHS + Snatch Pull + BSq mod + Skill
A. OHS @ 55X1, build to a max
B. Below Knee Hang Snatch Pull, 2 reps @ 175lb x 4 sets, 3 min - use straps, no dropping bar b/t reps
C. Back Squat, 3 reps @ 85% RM x 5 sets, 3 min
D. Heavy Turkish Get-up tech - work to a heavy single, use DB if needed
E. Free Handstand Push-up - practice
F. 3 rounds - just move:
15 sec L Sit on Rings
rest as needed
25ft Handstand walk
rest as needed
5 ring HSPU
rest as needed
A. 175#, didnt attempt anything higher but that was plenty tough
B. Completed
C. @ 210#, felt good, felt my back a bit on these in that same spot that bothered me a couple weeks ago, worked through it fine but just felt a little pinch
D. I must have overlooked this when I wrote my work out down
E/F. Complete
8-- body felt pretty sore today. My traps got really sore from the thrusters/MU on monday and were still sore today, as well as my back from the DB snatches i think
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