1/16-1/17

Monday - Front Squat Speed with Chains (low volume) + Clean DL Intense + LP2 (gym + cyclical)

A. Front Squat with Chains @ 31X1, 3 reps @ 145lb x 5 sets, 2 min - speed is the goal

B. Clean Grip DL @ 13X1, 3-3-3, 5 min

C. 5 sets ALL OUT:

15 push-up burpees

run 100m

Rest 8 x work time

Results:

A.  Complete - feels kind of slow after the 1 sec pause

B.  345/355/355 - felt heavy - my back lost stability very slightly - need more practice with these heavier weights

C. felt good - all about 41 sec

Tuesday - AM - LEnd 1 x 3 sets, PM - LEnd 1 x 3 sets

AM

3 sets @ 95%:

7 touch n go squat snatch - 115lb

7 muscle-ups

12 kbs - 32kg

150m row

Rest 6 x work time

Results:

all unbroken each in about 1:52 (1:25-1:30 row pace)

PM

3 sets @ 95% effort:

25 thrusters - 75lb

60 sec airdyne

Rest 6 x work time

Results: 

UB each in about 1:52 - thrusters way easier than burpees and slowed down the airdyne a little from last week- more consistent each set - felt better from last week- some serious quad burn!