7/24/17

Solid session this morning ... hit the class workout and then added in an extra conditioning EMOM.

A.
5 Sets of:
4 Front Squats + 8 Back Squats @ 255# = 75% of 90% of 1 RM Front Squat (365#)
Rest as needed

-255# felt solid today ... was surprised given the track session yesterday ... my calves were sore, but otherwise my legs felt very strong.

B.
5 RFT:
3 Muscle-ups
5 Power Snatches (95/65#)

-2:56 ... unbroken ... silly short class workout ... haven't done a workout with 95# snatches in ages? Hit it with the class for the fuck of it and then got into a more challenging conditioning session afterward.

Rest about 15 minutes then...

C.
EMOM 21 (7 sets):
Min 1 - 15/10 Calorie Assault Bike
Min 2 - 10 Burpee Box Jump Overs (24/20")
Min 3 - 20 Foot Hand-Stand Walk

-Complete ... this was a solid workout, we spilled over a little during the second half ... finished closer to 22 minutes than 21 ... but overall was very good, got all the work in and left me more smoked than I thought it would ... 5/7 handstand walks were unbroken.

D.
ROMWOD

-Complete ... felt amazing on my hips and legs.