Mon 24SEP18

AM
A) 3 rounds NFT:
1 L sit RC – 12′
1 RC – 20′
rest 15 sec
35 unbroken wtd. DU
rest 15 sec
20 high box step ups – 30″
rest 2 min

Complete. Only did 10 BJ the first two sets then caught I was supposed to do 20 and did them on the last set

B) Snatch Balance: Emom 6 min – SPEED based 155-185# – 2 reps

155 x2 sets
170 x2
185 x2

C) Snatch: 3,3,2,2,1,1; rest as needed – 70-80%

200 for 3’s
215 for 2’s
230 for 1’s

D) Front Squat @20X1; 4-6 x 5; rest 3-4 min – tough sets man!

225 x6, 255 x6, 280 x6, 295 x4, 305 x2
*kept hook grip for all

E) 5 sets – sustained pace:
3 Axle bar thruster from floor – tough
rest 15 sec
45 sec sorenson plate hold – 55#
rest 2 min

205 for all thrusters
Hamstring 🔥

F) EASY cool down 15-20 min

Done. Dogs where here so took them on a walk once I made my shake.

PM
A) @85%
1,2,3,4,5,6,7,8
ring MU
b/t each set complete 15 AB cals
rest walk 5 min
8,7,6,5,4,3,2,1
pHSPU -10″
b/t each set complete 15 row cals
rest walk 5 min
25-20-15-10
TTB
b/t each set complete 200′ VC

11:25
All MU’s easily UB

12:16
8 and 7 were UB and then it was all over the place. More a skill than m.e. Just lost form when breathing picked up bc I was able to knock out 3,2,1 once I got the rhythm back.

8:25
T2B all ub! Grip more than anything was the fight

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