New Year

 

30th
A. emom – PS TnG x 3 build per set + 2 unbroken MU – 10mins
B. emom – 20mins
odd – PC TnG x 5 135#
even – 5-6 HSPU
C. emom – 12mins
odd – 8-10 ring dips
even – Row 12cals

Notes: Hit all MU till 10th min when I took 2 minutes to complete Snatch +MU. Still stepping into rings
Notes: Hit all MU till 10th min when I took 2 minutes to complete Snatch +MU. Still stepping into rings
31st
3 sets
6 PC TnG build per set
5 burpees AFAP
20sec AD sprint
rest 5mins
+
3sets
8-10 thrusters 115-135#
Row 25 strokes all out
rest 5mins
+
3sets
5 DL TnG tough build per set
25 AD sprint
rest 4mins

Notes: GOOD session. Fell great here
Notes: GOOD session. Feel great here
1st
off

2nd
A. emom – Push jerk TnG x 4-5 – 6mins 155#
B. PS x 1/OHS x 2; build complex in 10mins
+
5 sets 80-90% effort
7 DB push press right tough
7 DB push press left tough
4 wall walks
50 DU
12 GHD situps
rest walk 4mins
change the order of the movements every set record time for each set

Notes; built nice on B- 95,115,125,135,145,155,160
Notes; built nice on B- 95,115,125,135,145,155,160

3rd
Row 500m 1:40/500m pace
rest 2:30 x 8
rest 5mins after the 4th row

Notes: Dialed !
Notes: Dialed !

4th
AM
10mins 90% effort
10 ring pushups
10 CTB chin ups
AD 20cals
+
10mins 90% effort
4 burpee MU
12 walking lunges
12 KBS 1.5pd

Notes: Did this session Friday 12pm because of schedule Saturday - felt good
Notes: Did this session Friday 12pm because of schedule Saturday – felt good

PM
3mins 90% effort
10 push press 75#
6 burpees
rest 2mins
3mins 90% effort
30 DU
Bear crawl 20m
rest 2mins
3mins 90% effort
5 T2B
5 deadlifts 135#
5 HR pushups
rest 2mins
3mins 90% effort
AD 40cals remainder of time amrap wall walks
rest 2mins
3mins 90% effort
DB PS 65# alt hands per rep
rest 2mins
3mins 90% effort
accumulate FLR on rings

Notes: Hit this Sat AM ...good session
Notes: Hit this Sat AM …good session
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