1/21/20

This morning was a solid session ... felt strong squatting and fit on the conditioning... my left lower back was a bit tight today for the first time in months... have had a ton of life stress and have been driving a ton  for work (and have another 5+ hour drive today) ... hips/back tight likely due to this... worked through it and still got a lot of intensity today. Looking forward to training the rest of the week and finishing out this FBB cycle. 

Warmup: 
3 Rounds @ 75% effort (breath and move)
Assault Bike 500/400m
10 Alternating Goblet Curtsy Squats
5 Single Leg Box Jumps R (low box)
5 Single Leg Box Jumps L (low box)

+

2mins Upper Mobility - Supine Shoulder Flexion With Thoracic Mobilization
+
90sec/side Lower Mobility - Banded Ankle Mobilization

-Complete 

A) Snatch Complex

2 Snatch High Pull
1 Power Snatch
every 2mins x 5 sets

-155#, 176#, 186#, 191#, 195# ... felt strong on all of these, fun to snatch again 

B) Back Squat

Speed Based - 10X1; 3,3,3,3; rest 2-3mins
*continue to build on previous weeks loads only if your speed remains HIGH
*Do not go heavy to the point of the bar slowing down. 

-315#, 335#, 345#, 355# 

C) Weighted Pistol

31X1; 3-5/leg x 3 sets rest 60sec between legs

-Complete, across at 35# KB

D) 2 Rounds for Time

30/25 Cal Assault Bike
20 KBS 70/53
10 Toes to Bar
30/25 Cal Row
20 Wall Ball
10 Toes to Bar

*Attempting still to increase your pace as you go on each round. being sure to pace from the beginning.

-12:53 unbroken ... felt so good during this that I had to stop during the middle of the wall-balls to see if I actually had a 20# ball... it felt so light I figured it was a 10 or 14# ball. 

E) ROMWOD

-Complete