Squat snatch – accumulate 12 squat snatches @ 185lbs, not for time but keep it regimented, no big breaks
Felt really good today. Started the first 4 OTM w/a belt, the last 8 went every 50s and no belt.
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2:00 AB building from 70-85% effort (gradually ramping HR across this interval)
No rest, into the following at 85-90% ‘aerobic effort’
10 dbl KB thrusters @ 35/hand
50ft dbl KB overhead walking lunge
10 dbl KB hang snatches
15 ski cals
Rest 4-6 Minutes
x4 sets (alternate the order of these movements each set)
3:33
3:02
3:11
3:10
The lunge was the only thing I really had to break, strategize on a couple of the others to keep my effort higher. First set was the slowest, didn’t have time to properly prep for it, but I definitely found that finishing on the ski was harder than starting
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(add light weight vest to A and B exercises this week at same volume)
A1 – Wall walk into lean away and pirouhette/small controlled steps x 3 ‘reps’ (work on building a forward lean with feet leading and patient hand movement – https://www.youtube.com/watch?v=hkgDui28Vts&list=PL_6Iqj7TQV2PsbWl6uboBnD7gQR05z_KA&index=5)
A2 – Kneeling to standing strict MU with foot assist x 3 reps for control, rest 2 min x 5 sets (https://www.instagram.com/p/Bot5GVeFI3f/?hl=en&taken-by=cfgymnastics)
Only had time to knock out 3 sets…..wall walking in a weighted vest is horrible! Really want to get the volume in for these and the B as well
B1 – Lean away weighted pullups @ 41X1 tempo x 3, rest 90 sec
B2 – Band assisted front lever pulls x 2-3 into tucked front lever hold 10-15 sec, rest 90 sec x 3 sets