12/5-12/7

Mon:
A. Back Squat @ 30X1, 5-5-5, 5 min

B. Low Bar Wide Stance Good Morning @ 50X1, 6-8 x 3 sets, 3-4 min

C. Barbell Russian Step-ups @ 11X0 - 24" box, 15/leg x 3 sets, 45 sec b/t legs

D. DB Back Extensions @ 1010, 12-15 x 5 sets, 60 sec

Results:

A. 245/245/255

B. 95/135/155

C. 85lb x 3 sets

D. BW/15/15/20/20

Tuesday

AM

3 minutes of work @ 80-85% aerobic effort:

3 muscle-ups

35 double unders
3 rds + 30DUs

--3 min recovery

3 min @ 80-85%:

6 clean and jerk - 95lb

6 box jumps - 30" - step down each rep
4 rds + 3 C+J

--3 min recovery

3 min @ 80-85%:

6 right arm KB Snatch - 24kg

6 left arm KB Snatch - 24kg

6 ring dips
4 rds

--3 min recovery

3 min @ 80-85%:

1 rope climb

35 double unders
3 rds + 29 DUs

--3 min recovery

3 min @ 80-85%:

5 toes to bar

5 push-up burpees
6 rds

overall felt good, breathing under control, might have come out of gates a little hard, need to learn 80%.  More muscular fatigue than breathing.

PM

Skill/breathing session:

10 min Run @ 50% effort

+

10 min foam rolling/glute activation work/stretching

+

10 min Airdyne @ 50% effort

+

10 min tech work - few reps/practice - Handstand Walk/Free Handstand Push-up 

+

10 min Run @ 50% effort

All felt sluggish, but kept it slow and foam rolled really well.  Felt fatigued on handstands as well.


Wed: OFF