Tuesday 1-26-16:

3hrs/am+pm

Session 1:

1. Warm-up

3 rounds at 80% effort:

10 Thrusters (45lbs.)

10 GHD Sit-ups 

30 Double Unders 

= 3:46. 

2. 5-minute emom:

5 TnG Power Snatches at 80% (120lbs.)

= 120x5-120x5-120x5-120x5-120x5 all TnG.

(80% across all 5 sets emom). 

3. Thruster; 6-6-6-4-4-4 reps:

= 115x6-125x6-135x6-145x4-150x4-155x4. 

4. 4 rounds for time of:

20 Thrusters (95lbs.)

7 Muscle Ups

Rest 90 Seconds 

= 1:19, 2:23, 1:57, 2:27.

Total time 12:36. 

Thrusters unbroken for 4 rounds of 20 reps at 95lbs!!!

Muscle ups 7 / 4-2-1 / 4-3 / 4-2-1. 

Going unbroken on the thrusters made the muscle ups really hard, but I'm glad I stayed tough and fought through them. 

5. 10-minute amrap:

30 Power Cleans (165lbs.)

30 Bar Facing Burpees

120 Double Unders 

= 1 round + 10 reps. 

(190 reps). 

Cleans singles all 40 reps (82.5% of 1RM). 

BF burpees 30 reps in about 1:10.

DU 85-35. 

+10-minutes of Assault Bike at easy pace.

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Session 2:

6. Rowing:

40-35-30-25-20-15-10 calories for time
Rest 1:1 b/t sets

= 1:29, 1:19, 1:08, :57, :45, :33, :21.

Total time 12:45. 

Row at 1500-1800cal/hr pace x175 calories.

+3-minutes of hip flexor stretch per side.