This morning was a solid session. Good conditioning and accessory work. Tough, but not so taxing that I left the gym wrecked, which was good. Looking forward to the 12 miles tomorrow... longest run we have trained yet!
A.
A.
On a 36:00 Clock:
Metcon (AMRAP - Rounds)
Every min (12 mins)
200m/175m Ski Erg
200m/175m Ski Erg
Rest 2 Minutes
Metcon (AMRAP - Rounds)
Every min (10 mins)
6 Power Snatch (135/95) (use a weight you can consistently touch-and-go)
6 Power Snatch (135/95) (use a weight you can consistently touch-and-go)
Rest 2 Minutes
Metcon (AMRAP - Reps)
Every min (10 mins)
Odd = 12 Burpee over Bar
Odd = 12 Burpee over Bar
Even = 12/10 C2B Pull-ups (pick a number you can consistently get unbroken)
-Complete ... this was solid training ... got all the reps as Rx ... the snatches were the part I was most nervous about, but got through them very consistently in about 15-20 seconds each set, all TnG. Good training.
-Complete ... this was solid training ... got all the reps as Rx ... the snatches were the part I was most nervous about, but got through them very consistently in about 15-20 seconds each set, all TnG. Good training.
B.
Tempo Front Squat (3 second descent, 3 seconds in hole)
4-4-4-4-4
-Complete ... across at 135# ... kept the weight very light and tried to work on perfecting my positions
-Complete ... across at 135# ... kept the weight very light and tried to work on perfecting my positions
C.
3 Sets of:
KB Front Rack Hold (2 x 35# KB) x :45 seconds
Scapular Snow Angel x 20 reps
GHD Sit-ups x 20 reps
GHD Sit-ups x 20 reps
Rest as needed
-Complete ... this was good accessory work, nice cool-down/finisher
-Complete ... this was good accessory work, nice cool-down/finisher
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