12/15 - 12/17

Mon 12/15:

Skill, 2-3 sets each:

Wall Handstand Kick-ups for accuracy ~5 reps

Kips on High Rings w/o FG

A. MUs: 10-12 min practice using less and less false grip from top down

B. 3 Pos. Snatch DL: 3 x 3 @2 sec pauses*; rest 3 min

notes*-pause at 1" off floor, just below knees, and power position

*145, 185, 205. 

C1. Bench Press: 3 x 10-12 @20X0, rest 90 sec

165, 175, 185. 

C2. T2B: 3 x 10.10, rest as needed b/t 10s; rest 90 sec after

notes-do 10 reps unbroken if possible, rest as needed, then another 10. Work on efficiency; it's really 3 x 20 with an intentional break after 10 reps.

*all unbroken with efficient movement. Except very last set. Slipped off on 7th rep and had to jump back on. Was a slip. Not muscle or rhythm failure. 

+

5 rounds for time:

6 x 10m (33 feet) Shuttle Run down & back*

1 No Ft Rope Climb (to top @Nike)

*run 10m, turn around and come back. that's one rep; do 6 per round.

Time: 4:52

*rope was 15 feet. 

*this was much more challenging than I thought it would be. 

Tue 12/16: 

10-15 min aerobic warmup

12 min AMRAP @80%:

Row 300m

10 Thrusters 95lbs

10 Box Jump/Step Downs 24"

*4 full rounds + 147M on rower. 

--4 min recovery--

12 min AMRAP @80%:

Assault Bike 10 cals

5 HSPU

10 Burpees

*6 full rounds + 4 Assault Bike cals. 

*these two AMRAP's felt like a true 80% effort. 

+

10 min easy aerobic c/d

Wed 12/17:

Rest