1/02/20

This morning was a great session ... was a bit nervous given the hangover yesterday... always rough to shake off the dust, but once I got warmed up and moving in the gym I felt great on everything. This was the first session without a tough tempo on the back squat, really happy to hit a set of 8 at 300# with ease. Great stuff, looking forward to training tomorrow. 

Warmup: 

EMOM x 12-15mins
1st - 22X0 Single Arm KB Rack Cossack Squat x 3-4/leg
2nd - 4 Burpee Broad Jumps MAX DISTANCE
3rd - 15-20sec Row HARD (build up to sprint pace)

+

3-4mins Lower Body Mobility
Pistol Squat Flow

-Complete, used a 35# KB for cossack squats 

A) Snatch Complex

2 Muscle Snatch
2 Hang Power Snatch
rest 90-120sec x 4 sets

-145#, 145#, 165#, 165# ... each set unbroken TnG ... looking forward to moving onto full power snatches/snatches not coupled with muscle snatches ... it is a big limiter on the total weight moved. 

B) Back Squat

Speed Based - 10X1; 8,8,8,8; rest 2-3mins
*Focus has to remain on moving the bar fast today! Do not go heavy to the point of the bar slowing down. Remember that Friday is our heavier squat day.

-225#, 255#, 280#, 300# ... all sets done easily, fun to be moving some load without a wicked tempo limiting the load 

C) Kettlebell Cross Body Reverse Lunge to Step Up

3-5/leg x 3 sets rest 60sec between legs

-2 x 24# KB with a 20" box, 3 sets of 5 each leg 

D) 4 Rounds for Time

15 Wall Balls 30/20 lb
10 No Push Up Burpees
15 Toes to Rings
Row 20/16 Calories

*Attempting still to increase you pace as you go

-13:01 unbroken ... figured this would be around 12 minutes, happy with a time of 13:01. Good/crossfit conditioning 

E) ROMWOD

-Complete