120319

AM Session:

5 rounds-

100m sprint on the rower with 3 min rest. While resting, you must complete 10T2B, 25ft HS walk, and 1 rope climb.  

This wasn't bad at all. I set the damper on 10.  Rows hurt because I am so sore from the weekend and sprints.  My back is trashed completely. 25ft HS walks are a joke to me but I love them because it is like programmed rest.

PM Session:

BB Gymnastics

1) 5X3 Snatch @ 70-80% – rest 90 sec.

Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect.

105, 115, 115, 120, 120

2a) 4X4 Snatch Pulls – heaviest possible, rest 60 sec. DEMO VIDEO

135, 145, 150, 150

2b) 4X3 Tempo High-Bar Back Squat @ 70% – rest 60 sec.

Notes: Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

175 for 2, 165, 165, 165

Conditioning

21-15-9 of:

HSPU
Burpee Box Jumps 30/26″

For time. 

Notes: HSPU should be performed with hands on full size bumper plates (45# for males/25# for females) with an ab-mat between the plates. Kipping is allowed. 

6:00 Did not move fast. All HSPU were unbroken, first set of 21 was strict. Went pretty slow at about 90% so I was happy with my time.  


I am so freaking sore, it is pretty ridiculous.  Abs, quads, hamstrings, back....and the list goes on.  UGH