Apr 2, 2018
Workhorse: Training
Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press [Ended with 105#]
Tabata Row [925m]
Metcon 21-15-9 (For Time) Clean & Jerk 115# Bar Facing Burpee Box Jump [18:34]
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Workhorse: Training
Bear Complex (7-7-7-7-7) Power Clean Front Squat Push Press Back Squat Second Push Press [Ended with 105#]
Tabata Row [925m]
Metcon 21-15-9 (For Time) Clean & Jerk 115# Bar Facing Burpee Box Jump [18:34]
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Training: SealFit
Baseline: ROM Drills ~10minutes 500m row
Strength: 5 Rounds of Cindy (1Rnd = 5 Pull-ups, 10 Push-ups, 15 Squats)
The “Mash”: 20 140# Backsquat 400m Run 20 140# Ground to Overhead 400m Run 20 95# Zercher Squat 2 sets 20x GHD Situps with 20# medicine ball to 20 140# Bench 400m Run 20 185# Deadlift 400m Run
Durability: Tabata row (goal is ~1,000m) - got 890m (Tabata is 8 rounds of 20 seconds work, 10 second rest)
Stretch + Hydrate & Fuel
Warmup: Snatch progressions Strength: Snatch cluster 1.1.1.1x5 10 sec between reps 1-2 minutes between sets Skill: Skin the cat Conditioning: Tabata row (20on 10off, 8 intervals) Only fun stuff today. My snatch is getting tons better used 20 kg for the cluster, I did some pretty great progression on my skin the cats and I kept a good tempo all the way through the tabata. Also ALMOST made it to uni in time. Win some lose some. Happy friday!!!!