Run 400m @ high aerobic effort, rest 20 sec
1 set Ring MU AMRAP (-2), rest 2 min
7-5
Run 400m @ high aerobic effort, rest 20 sec
1 set Bar MU AMRAP (-2), rest 2 min
9-7 – on the first set I had at least 3 more reps in me but my grips got tangled up on the bar and was trying to adjust it on the top of the bar and got in my head when I tried to turnover rep 10
Run 400m @ high aerobic effort, rest 20 sec
1 set TNG Power snatches/TNG Hang Squat cleans @ 155lbs AMRAP (-2), rest 4-6 min x 2 sets
(first set the BB movement is TNG power snatches, second set the BB movement is TNG hang cleans)
5-9 – on the squat cleans I could’ve grinded out a few more reps but it was just the line of want and can.
My heart rate was around 150-160+ on the runs and even trying to slow down still kept the high aerobic effort around that range
+ (rest to recovery)
A – Axle bar shoulder to overhead x 10 reps @ 135lbs, rest 2 min x 4 sets
Done – is the goal here just some movement variance? I wasn’t comfortable push pressing the axle bar, just felt more comfortable to jerk it…definitely like the vaiance and the challenge of the different mobility position with the axle bar
B – Pressing snatch balances x 4 + Tempo OHS x 4 (3 down and 3 count in bottom), rest 2 min x 4 sets
75 – stayed at 75 across just felt like i had a better focus on the tempo
C – Band resisted 1-arm DB strict press from seated @ 31X2 tempo x 8/arm, rest 30 sec x 4 sets (moderate loading, tempo priority)
Was running out of time so I used 25’s to keep the focus on the tempo