Tuesday – 1/12/2016 – TTT

Movement based prep

+

For time

40 alternating pistols
1:46

30 GHD situps
3:32

20 overhead squats @ 175
6:36 – missed my first snatch twice, more laziness and not focusing on position as much as I should. Glad I made these mistakes today.
Sets were 10/10
Goal was to do 10/6/4, but after I got the barbell up the second time I felt better and fresh enough to go straight through.

100ft HS walk
10:10
Hardest part of the workout. Breathing was elevated and excepted it. Was trying to find the happy balance of Keeping abs tight while active shoulders and moving at a good controlled speed. 3 attempts to move 50 feet, 2 to move the last 50 (which was broken down into 40/10, made myself stop because I could feel myself losing it so went down quickly a few quick breaths and made myself kick up before I really wanted to and just finished)

(rest 60+ min, make sure you warm back up thoroughly)

For time @ 90-95% effort

21 AB cals

15 power snatch @ 105

9 Bar over burpees

15 thrusters @ 105

21 AB cals

5:04

Had to run about 30ft after starting clock with no countdown, about 7/8 seconds. Had to restart the air dyne for the second time. Off air dyne 1st time at :58, went 6/5/4 on ps, too much rest in between. Wore lifters and knee braces, body was a little tired going into today, lifters distant feel good on burpees. 11/4 on thrusters, when it counts will be able to go unbroken. Hopped on air dyne and legs didn’t want to work , but 7 Cals with mostly all arms and found the switch with about 25 seconds left and layer it all on the line to finish

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