1/6 - 1/7

Tue 1/6:

A. Alt. EMOM 12 min:

even - 4/4 Pistols

odd - 5 high Box Jumps ~30"

B. 12 min AMRAP @HR156-170:

Run 200m

40 DUs

15 Burpees

*4 full rounds. Probably could have done 5-6 without restricted HR zone but this was great for pacing. Could have maintained this pace for 20+ minutes. 

AVG HR: 163

PEAK HR: 174

CALS: 274

C. 2 rounds:

HICT* Row 9 min (*damper 10, SPM<20, HR ~150-160)

Strict Back Extensions** 1 min 

*1. 2308M

AVG HR: 154

PEAK HR: 160

CALS: 181

18 back extensions

*2. 2303M

AVG HR: 157

PEAK HR: 162

CALS: 184

20 back extensions

Wed 1/7:

am:

A. Hang Squat Snatch + Squat Snatch(floor): 4 sets of 1+1; rest 90 sec - build up if you can catch deep

*115lbs. weight is real easy but need to feel perfect on technique before I move up. Getting pretty deep. Hang squat snatch is great. Still progressing on the full. 

B. Squat Snatch (floor only): 1 rep EMOM for 12 reps - moderate wts, build from last time if able

*140. Feeling better here. Only a 5 pound jump from last week. Still want to take it slow. Full squat snatch on its own is a lot easier for me when not coupling it with the hang squat snatch for now. What I feel I'm missing here is the bounce off the hips on the second pull that I seem to get almost perfectly when just doing hang squat snatches. 

C. Split Jerk from blocks: 1 rep EMOM for 10 reps - 70-75%1RM

notes-work on perfect positioning - keeping ribs down & out of extension

*190. Felt really good on this. Really fast. 

D. S2O - 50 reps for time; 135lbs, BUT, complete 3 Burpees EMOM while you do this

*Time: 3:24

E. 10 min aerobic c/d

pm:

Bike 30 min easy

*was not able to do today